6 x (800m R/400m) Speed Workout

Target: 4'30"/k, 3'36"/Lap
Actual: 3'20", 3'25", 3'30", 3'24", 3'30", 2'06" (500m)

跑 800m 行 400m. Run:Walk 大約 1:1.1. 順去, 但幾辛苦, 最尾一隻以 "夠鐘上堂: 做藉口上岸

1(On) 808m, 3'23", Pace 4'11"/km, CAD 180, HR 165, GCT 225ms, Form Power Ratio 72W/292W = 25%, Vertical Ratio 7.01cm/133cm = 5.3%, LSS 10.1kN/m, ECOR 0.953
2(On) 805m, 3'26", Pace 4'16"/km, CAD 182, HR 159, GCT 236ms, Form Power Ratio 69W/286W = 24%, Vertical Ratio 6.61cm/129cm = 5.1%, LSS 9.8kN/m, ECOR 0.95
3(On) 804m, 3'31", Pace 4'22"/km, CAD 178, HR 157, GCT 243ms, Form Power Ratio 70W/279W = 25%, Vertical Ratio 6.86cm/128cm = 5.4%, LSS 9.8kN/m, ECOR 0.951
4(On) 802m, 3'25", Pace 4'16"/km, CAD 183, HR 161, GCT 221ms, Form Power Ratio 70W/289W = 24%, Vertical Ratio 6.82cm/128cm = 5.3%, LSS 10.3kN/m, ECOR 0.959
5(On) 801m, 3'29", Pace 4'21"/km, CAD 182, HR 162, GCT 254ms, Form Power Ratio 67W/280W = 24%, Vertical Ratio 6.20cm/125cm = 5%, LSS 9.7kN/m, ECOR 0.949
6(On) 510m, 2'07", Pace 4'09"/km, CAD 185, HR 160, GCT 233ms, Form Power Ratio 68W/294W = 23%, Vertical Ratio 6.33cm/129cm = 4.9%, LSS 10.0kN/m, ECOR 0.951