Week 9 Training B: 3k
Target Time 4'40"
DS Training 前自修

原本係做 Training A: 5K Tempo Target 5'00"/k, 但係開快咗, 結果跑 4K 上岸.
0:58, 1:58, 1:56, 1:55, 1:57, 1:56, 1:58, 1:59, 2:02, 2:00, 1:00

第 1 段 196m, 0'58", Pace 4'56"/km, CAD 160, HR 116, GCT 419ms, Form Power Ratio 64W/242W = 26%, Vertical Ratio 5.85cm/127cm = 4.6%, LSS 8.8kN/m, ECOR 0.93
第 2 段 410m, 1'58", Pace 4'48"/km, CAD 176, HR 145, GCT 235ms, Form Power Ratio 72W/257W = 28%, Vertical Ratio 7.15cm/118cm = 6.1%, LSS 10.6kN/m, ECOR 0.961
第 3 段 396m, 1'56", Pace 4'53"/km, CAD 180, HR 154, GCT 232ms, Form Power Ratio 70W/256W = 27%, Vertical Ratio 6.70cm/114.cm = 5.9%, LSS 10.7kN/m, ECOR 0.974
第 4 段 410m, 1'55", Pace 4'40"/km, CAD 182, HR 156, GCT 233ms, Form Power Ratio 69W/261W = 26%, Vertical Ratio 6.49cm/118cm = 5.5%, LSS 10.2kN/m, ECOR 0.951
第 5 段 414m, 1'57", Pace 4'43"/km, CAD 181, HR 159, GCT 236ms, Form Power Ratio 69W/259W = 27%, Vertical Ratio 6.56cm/117cm = 5.6%, LSS 10.0kN/m, ECOR 0.951
第 6 段 410m, 1'56", Pace 4'43"/km, CAD 178, HR 161, GCT 240ms, Form Power Ratio 69W/258W = 27%, Vertical Ratio 6.67cm/119cm = 5.6%, LSS 9.8kN/m, ECOR 0.948
第 7 段 406m, 1'58", Pace 4'50"/km, CAD 177, HR 161, GCT 244ms, Form Power Ratio 69W/256W = 27%, Vertical Ratio 6.77cm/117cm = 5.8%, LSS 9.5kN/m, ECOR 0.966
第 8 段 413m, 1'59", Pace 4'48"/km, CAD 175, HR 162, GCT 244ms, Form Power Ratio 70W/257W = 27%, Vertical Ratio 6.87cm/119cm = 5.8%, LSS 9.6kN/m, ECOR 0.962
第 9 段 410m, 2'02", Pace 4'58"/km, CAD 174, HR 162, GCT 251ms, Form Power Ratio 69W/248W = 28%, Vertical Ratio 6.76cm/116.cm = 5.8%, LSS 9.4kN/m, ECOR 0.958
第 10 段 407m, 2'00", Pace 4'55"/km, CAD 175, HR 162, GCT 250ms, Form Power Ratio 69W/250W = 27%, Vertical Ratio 6.75cm/116.cm = 5.8%, LSS 9.4kN/m, ECOR 0.957
第 11 段 207m, 1'00", Pace 4'50"/km, CAD 175, HR 163, GCT 245ms, Form Power Ratio 70W/255W = 27%, Vertical Ratio 6.87cm/118cm = 5.8%, LSS 9.5kN/m, ECOR 0.96