SOC Weeking Training
掂牆來回, 跑吓行吓, 行少過上星期

Week 12 Training A
10K Tempo
Target: Pace 5'30"/k, Time 55'00"
Actual: Pace 6'08"/k, Time 61'19"

第 1 段 1.00km, 5'34", Pace 5'33"/km, CAD 164, HR 128, GCT 307ms, Form Power Ratio 68W/214W = 32%, Vertical Ratio 6.71cm/107cm = 6.3%, LSS 9.5kN/m, ECOR 0.928
第 2 段 1.00km, 5'23", Pace 5'23"/km, CAD 168, HR 156, GCT 257ms, Form Power Ratio 71W/238W = 30%, Vertical Ratio 7.36cm/110.cm = 6.7%, LSS 9.9kN/m, ECOR 0.998
第 3 段 1.00km, 5'25", Pace 5'25"/km, CAD 172, HR 163, GCT 259ms, Form Power Ratio 69W/248W = 28%, Vertical Ratio 6.92cm/108cm = 6.4%, LSS 9.9kN/m, ECOR 1.047
第 4 段 999m, 5'18", Pace 5'18"/km, CAD 170, HR 161, GCT 257ms, Form Power Ratio 71W/233W = 30%, Vertical Ratio 7.21cm/111.cm = 6.5%, LSS 9.8kN/m, ECOR 0.963
第 5 段 1.00km, 5'20", Pace 5'19"/km, CAD 172, HR 166, GCT 256ms, Form Power Ratio 69W/239W = 29%, Vertical Ratio 6.91cm/109.cm = 6.3%, LSS 9.9kN/m, ECOR 0.993
第 6 段 997m, 8'53", Pace 8'55"/km, CAD 132, HR 134, GCT 719ms, Form Power Ratio 41W/127W = 33%, Vertical Ratio 3.07cm/85cm = 3.6%, LSS 2.5kN/m, ECOR 0.882
第 7 段 1.00km, 5'23", Pace 5'23"/km, CAD 172, HR 160, GCT 254ms, Form Power Ratio 70W/243W = 29%, Vertical Ratio 7.05cm/108cm = 6.5%, LSS 10.3kN/m, ECOR 1.019
第 8 段 1.00km, 5'02", Pace 5'02"/km, CAD 172, HR 168, GCT 247ms, Form Power Ratio 71W/248W = 29%, Vertical Ratio 7.21cm/115.cm = 6.3%, LSS 9.9kN/m, ECOR 0.973
第 9 段 997m, 7'40", Pace 7'41"/km, CAD 142, HR 141, GCT 540ms, Form Power Ratio 57W/159W = 35%, Vertical Ratio 5.47cm/90cm = 6.1%, LSS 5.9kN/m, ECOR 0.953
第 10 段 1.00km, 6'05", Pace 6'04"/km, CAD 158, HR 166, GCT 396ms, Form Power Ratio 61W/221W = 28%, Vertical Ratio 5.98cm/103cm = 5.8%, LSS 7.6kN/m, ECOR 1.048