25K Long Target 6'00"/k

Week 7 Training C
25K Long
Target: Pace 6'00"/k, Time 2:30'00"
Actual: Pace 6'13" (13K), Time 1:20'58"

長課係死穴, 後腰同右邊髂腰肌有少少痛. 本來想跑到烏溪沙, 最後大水坑決定回程. 跑咗 13K 行咗 1K, 之後都跑唔返起.

第 1 段 1.00km, 6'07", Pace 6'06"/km, CAD 169, HR 131, GCT 288ms, Form Power Ratio 66W/208W = 32%, Vertical Ratio 6.52cm/97cm = 6.7%, LSS 10.0kN/m, ECOR 0.991
第 2 段 1.00km, 6'05", Pace 6'03"/km, CAD 170, HR 140, GCT 273ms, Form Power Ratio 67W/210W = 32%, Vertical Ratio 6.70cm/97cm = 6.9%, LSS 10.1kN/m, ECOR 0.995
第 3 段 998m, 6'02", Pace 6'03"/km, CAD 171, HR 142, GCT 271ms, Form Power Ratio 67W/210W = 32%, Vertical Ratio 6.53cm/97cm = 6.7%, LSS 10.2kN/m, ECOR 0.989
第 4 段 999m, 6'02", Pace 6'02"/km, CAD 173, HR 142, GCT 270ms, Form Power Ratio 66W/208W = 32%, Vertical Ratio 6.39cm/96cm = 6.7%, LSS 10.3kN/m, ECOR 0.979
第 5 段 1000m, 6'11", Pace 6'11"/km, CAD 174, HR 143, GCT 273ms, Form Power Ratio 65W/204W = 32%, Vertical Ratio 6.13cm/93cm = 6.6%, LSS 10.5kN/m, ECOR 0.983
第 6 段 1.00km, 6'17", Pace 6'16"/km, CAD 174, HR 142, GCT 278ms, Form Power Ratio 63W/199W = 31%, Vertical Ratio 5.92cm/91cm = 6.5%, LSS 10.4kN/m, ECOR 0.974
第 7 段 997m, 6'14", Pace 6'15"/km, CAD 174, HR 143, GCT 275ms, Form Power Ratio 65W/203W = 32%, Vertical Ratio 6.17cm/92cm = 6.7%, LSS 10.5kN/m, ECOR 0.989
第 8 段 1.00km, 6'12", Pace 6'12"/km, CAD 176, HR 144, GCT 273ms, Form Power Ratio 64W/203W = 31%, Vertical Ratio 5.98cm/92cm = 6.5%, LSS 10.5kN/m, ECOR 0.981
第 9 段 1.00km, 6'20", Pace 6'20"/km, CAD 176, HR 143, GCT 276ms, Form Power Ratio 63W/199W = 32%, Vertical Ratio 5.85cm/90cm = 6.5%, LSS 10.6kN/m, ECOR 0.982
第 10 段 1.00km, 6'16", Pace 6'16"/km, CAD 177, HR 143, GCT 273ms, Form Power Ratio 63W/201W = 31%, Vertical Ratio 5.79cm/90cm = 6.4%, LSS 10.6kN/m, ECOR 0.982
第 11 段 999m, 6'17", Pace 6'17"/km, CAD 179, HR 145, GCT 273ms, Form Power Ratio 62W/201W = 31%, Vertical Ratio 5.68cm/89cm = 6.4%, LSS 10.7kN/m, ECOR 0.985
第 12 段 1.00km, 6'20", Pace 6'19"/km, CAD 180, HR 145, GCT 276ms, Form Power Ratio 61W/199W = 31%, Vertical Ratio 5.44cm/88cm = 6.2%, LSS 10.6kN/m, ECOR 0.982
第 13 段 999m, 6'24", Pace 6'24"/km, CAD 176, HR 147, GCT 282ms, Form Power Ratio 62W/197W = 31%, Vertical Ratio 5.68cm/89cm = 6.4%, LSS 10.3kN/m, ECOR 0.983
第 14 段 999m, 9'59", Pace 9'59"/km, CAD 123, HR 110, GCT 967ms, Form Power Ratio 28W/104W = 27%, Vertical Ratio 0.16cm/81cm = 0.2%, LSS 0.2kN/m, ECOR 0.81
第 15 段 1.00km, 6'25", Pace 6'24"/km, CAD 170, HR 140, GCT 296ms, Form Power Ratio 64W/199W = 32%, Vertical Ratio 6.23cm/92cm = 6.8%, LSS 9.8kN/m, ECOR 0.995
第 16 段 997m, 10'12", Pace 10'14"/km, CAD 120, HR 108, GCT 996ms, Form Power Ratio 28W/102W = 27%, Vertical Ratio 0.08cm/81cm = 0.1%, LSS 0.1kN/m, ECOR 0.813
第 17 段 1.00km, 9'56", Pace 9'55"/km, CAD 122, HR 105, GCT 985ms, Form Power Ratio 27W/104W = 27%, Vertical Ratio 0.00cm/83cm = 0%, LSS 0.0kN/m, ECOR 0.805
第 18 段 998m, 9'47", Pace 9'48"/km, CAD 123, HR 106, GCT 978ms, Form Power Ratio 28W/104W = 26%, Vertical Ratio 0.00cm/83cm = 0%, LSS 0.0kN/m, ECOR 0.794
第 19 段 848m, 8'09", Pace 9'37"/km, CAD 125, HR 111, GCT 961ms, Form Power Ratio 28W/108W = 26%, Vertical Ratio 0.00cm/83cm = 0%, LSS 0.0kN/m, ECOR 0.809