Pace: 05'25" / 05'21" / 05'30" / 05'29" / 05'24" / 05'26" / 05'33" / 05'23" / 06'08" / 05'29" / 05'37" / 10'10" / 08'39" /
SOC Weekly Training
70' 輕鬆跑, 掂牆來回, 跑咗 8K 等過馬路行咗兩分幾鐘. 回程到去圓方一個鐘, 之後行返去. 下次要唔停跑埋.
第 1 段 1.00km, 5'26", Pace 5'25"/km, CAD 173, HR 137, GCT 259ms, Form Power Ratio 69W/221W = 31%, Vertical Ratio 6.86cm/106cm = 6.5%, LSS 10.6kN/m, ECOR 0.936
第 2 段 1.00km, 5'22", Pace 5'21"/km, CAD 175, HR 156, GCT 249ms, Form Power Ratio 69W/240W = 29%, Vertical Ratio 6.76cm/107cm = 6.3%, LSS 10.5kN/m, ECOR 1.004
第 3 段 997m, 5'29", Pace 5'30"/km, CAD 175, HR 162, GCT 257ms, Form Power Ratio 67W/243W = 28%, Vertical Ratio 6.53cm/104cm = 6.3%, LSS 10.2kN/m, ECOR 1.041
第 4 段 1.00km, 5'29", Pace 5'29"/km, CAD 173, HR 158, GCT 256ms, Form Power Ratio 69W/228W = 30%, Vertical Ratio 6.77cm/105cm = 6.4%, LSS 10.2kN/m, ECOR 0.974
第 5 段 1.00km, 5'25", Pace 5'25"/km, CAD 178, HR 160, GCT 253ms, Form Power Ratio 67W/232W = 29%, Vertical Ratio 6.33cm/104cm = 6.1%, LSS 10.3kN/m, ECOR 0.979
第 6 段 997m, 5'25", Pace 5'26"/km, CAD 179, HR 162, GCT 255ms, Form Power Ratio 66W/232W = 28%, Vertical Ratio 6.13cm/103cm = 6%, LSS 10.3kN/m, ECOR 0.982
第 7 段 1.00km, 5'33", Pace 5'33"/km, CAD 177, HR 163, GCT 260ms, Form Power Ratio 66W/232W = 28%, Vertical Ratio 6.14cm/102cm = 6%, LSS 10.1kN/m, ECOR 1.003
第 8 段 1.00km, 5'24", Pace 5'23"/km, CAD 176, HR 164, GCT 258ms, Form Power Ratio 67W/228W = 29%, Vertical Ratio 6.43cm/106cm = 6.1%, LSS 10.0kN/m, ECOR 0.959
第 10 段 998m, 5'20", Pace 5'21"/km, CAD 179, HR 160, GCT 255ms, Form Power Ratio 66W/230W = 29%, Vertical Ratio 6.21cm/104cm = 6%, LSS 10.1kN/m, ECOR 0.958
第 11 段 1.00km, 5'35", Pace 5'34"/km, CAD 174, HR 166, GCT 283ms, Form Power Ratio 64W/228W = 28%, Vertical Ratio 6.06cm/103cm = 5.9%, LSS 9.2kN/m, ECOR 0.992
第 12 段 640m, 3'21", Pace 5'14"/km, CAD 177, HR 168, GCT 256ms, Form Power Ratio 66W/235W = 28%, Vertical Ratio 6.32cm/108cm = 5.9%, LSS 9.7kN/m, ECOR 0.959