北極星 Training

2 x (1200, 800, 400 Run:Rest 2:1)
7'44.8", 4'59.4", 2'30.8"
7'31.8", 4'29.8", 1'51.0"

頭四隻大約控 5'40"/k Pacing, 尾兩隻保持輕快推快少少. 全程保持呼吸暢順, 可以傾談.

1-1200 1.35km, 7'42", Pace 5'42"/km, CAD 175, HR 132, GCT 257ms, Form Power Ratio 65W/217W = 30%, Vertical Ratio 6.20cm/97cm = 6.4%, LSS 10.7kN/m, ECOR 0.964
1-800 891m, 4'58", Pace 5'35"/km, CAD 177, HR 128, GCT 257ms, Form Power Ratio 65W/220W = 30%, Vertical Ratio 6.18cm/99cm = 6.2%, LSS 10.5kN/m, ECOR 0.956
1-400 447m, 2'28", Pace 5'31"/km, CAD 178, HR 131, GCT 237ms, Form Power Ratio 63W/222W = 28%, Vertical Ratio 6.04cm/99cm = 6.1%, LSS 10.3kN/m, ECOR 0.955
2-1200 1.35km, 7'32", Pace 5'34"/km, CAD 181, HR 138, GCT 266ms, Form Power Ratio 60W/207W = 29%, Vertical Ratio 5.72cm/99cm = 5.8%, LSS 9.9kN/m, ECOR 0.9
2-800 899m, 4'28", Pace 4'58"/km, CAD 190, HR 143, GCT 238ms, Form Power Ratio 63W/240W = 26%, Vertical Ratio 5.44cm/104cm = 5.2%, LSS 10.6kN/m, ECOR 0.929
2-400 443m, 1'49", Pace 4'06"/km, CAD 203, HR 141, GCT 208ms, Form Power Ratio 61W/284W = 21%, Vertical Ratio 4.98cm/117cm = 4.3%, LSS 10.2kN/m, ECOR 0.908