北極星 Training 前自修
Week 5 Training A: 10K Tempo
Target 5'30"/k

天氣凍咗, 跑得快咗, 腳冇起水泡, 有點辛苦有點累但都完成到, 呼吸要用到口, 但都 keep 到兩步鼻吸, 兩至三步口鼻呼.
1.3K 左右甩咗鞋帶, 停低咗用大約廿秒綁返, 下次要記得綁好先出發.
全程 Focus 三樣嘢
1. 腳落地後盡快拎返起, 結果 GCT 少咗少少 (250ms -> 242ms), CAD 快咗少少 (188->191), VO 都低咗少少 (5.4->5.33)
2. 控制住呼吸唔好喘
3. 唔好叉錯腳仆低

第 1 段 1.01km, 5'21", Pace 5'19"/km, CAD 181, HR 128, GCT 249ms, Form Power Ratio 65W/232W = 28%, Vertical Ratio 6.09cm/104cm = 5.9%, LSS 10.6kN/m, ECOR 0.958
第 2 段 999m, 5'10", Pace 5'10"/km, CAD 184, HR 143, GCT 247ms, Form Power Ratio 64W/243W = 26%, Vertical Ratio 5.80cm/105cm = 5.5%, LSS 10.2kN/m, ECOR 0.979
第 3 段 999m, 5'13", Pace 5'13"/km, CAD 187, HR 147, GCT 246ms, Form Power Ratio 63W/234W = 27%, Vertical Ratio 5.55cm/102cm = 5.4%, LSS 10.4kN/m, ECOR 0.952
第 4 段 1.00km, 5'14", Pace 5'14"/km, CAD 190, HR 149, GCT 244ms, Form Power Ratio 62W/232W = 27%, Vertical Ratio 5.35cm/101cm = 5.3%, LSS 10.6kN/m, ECOR 0.946
第 5 段 1.00km, 5'11", Pace 5'11"/km, CAD 193, HR 150, GCT 240ms, Form Power Ratio 62W/233W = 27%, Vertical Ratio 5.22cm/100cm = 5.2%, LSS 10.8kN/m, ECOR 0.941
第 6 段 999m, 5'17", Pace 5'17"/km, CAD 194, HR 151, GCT 242ms, Form Power Ratio 61W/228W = 27%, Vertical Ratio 5.02cm/97cm = 5.2%, LSS 10.9kN/m, ECOR 0.94
第 7 段 1.00km, 5'06", Pace 5'06"/km, CAD 197, HR 154, GCT 235ms, Form Power Ratio 61W/237W = 26%, Vertical Ratio 4.96cm/100cm = 5%, LSS 11.1kN/m, ECOR 0.942
第 8 段 999m, 5'12", Pace 5'12"/km, CAD 195, HR 156, GCT 240ms, Form Power Ratio 61W/234W = 26%, Vertical Ratio 5.02cm/99cm = 5.1%, LSS 10.9kN/m, ECOR 0.949
第 9 段 999m, 5'12", Pace 5'12"/km, CAD 194, HR 156, GCT 241ms, Form Power Ratio 61W/232W = 26%, Vertical Ratio 5.04cm/99cm = 5.1%, LSS 10.9kN/m, ECOR 0.941
第 10 段 1.00km, 5'03", Pace 5'02"/km, CAD 193, HR 159, GCT 237ms, Form Power Ratio 63W/241W = 26%, Vertical Ratio 5.28cm/103cm = 5.1%, LSS 10.8kN/m, ECOR 0.948