4K Target 4'55"/k 1st Trial

DS Training 前自修
Week 6 Training B
4K 95% TRAIL@葵涌運動場 Lane 1
Target: Pace 4'55", Time 19'40"
Actual: Pace 4'17", 1 Lap Only

一開開快咗, 頭 100m 24", 之後慢慢修正. 但障礙物太多. 條條線都有行緊同唔郁嘅人. 仲有失驚無神會 Cut 線, 將支接力棒揮過隔離線. 臨到 400m 有一排中學生人牆咁等起跑, Block 咗四條線. 避都避唔到, 果斷收步. 坐返半個鐘等人潮散咁啲再跑.

第 1 段 418m, 1'47", Pace 4'16"/km, CAD 164, HR 94, GCT 342ms, Form Power Ratio 72W/286W = 25%, Vertical Ratio 7.24cm/143cm = 5.1%, LSS 10.0kN/m, ECOR 0.951