2 x 4K Target 4'40"/k

Week 7 Training B
2 x 4K 95% TRAIL
arget: Pace 4'40", Time 18'40"
Actual: Pace 5'09, 5'31", Time 20'40", 22'07"

起跑時係想跑 12K Tempo Target Pace: 5'20"
跑咗 3K 時已經唔係好暢順, 轉做 2 x 4K. 不過速度唔達標, 而且第二隻都係爆

1-1 1.00km, 5'19", Pace 5'18"/km, CAD 180, HR 135, GCT 262ms, Form Power Ratio 65W/237W = 28%, Vertical Ratio 6.10cm/104cm = 5.9%, LSS 10.5kN/m, ECOR 0.982
1-2 1.00km, 5'09", Pace 5'08"/km, CAD 187, HR 157, GCT 244ms, Form Power Ratio 64W/239W = 27%, Vertical Ratio 5.68cm/104cm = 5.5%, LSS 10.4kN/m, ECOR 0.959
1-3 998m, 5'11", Pace 5'12"/km, CAD 184, HR 160, GCT 251ms, Form Power Ratio 64W/242W = 26%, Vertical Ratio 5.72cm/105cm = 5.4%, LSS 9.8kN/m, ECOR 0.979
1-4 1.00km, 5'00", Pace 4'59"/km, CAD 180, HR 164, GCT 254ms, Form Power Ratio 66W/246W = 27%, Vertical Ratio 6.08cm/111.cm = 5.5%, LSS 9.4kN/m, ECOR 0.958
2-1 1.00km, 5'02", Pace 5'01"/km, CAD 180, HR 157, GCT 258ms, Form Power Ratio 66W/246W = 27%, Vertical Ratio 6.16cm/110.cm = 5.6%, LSS 10.0kN/m, ECOR 0.965
2-2 1000m, 5'07", Pace 5'07"/km, CAD 180, HR 166, GCT 252ms, Form Power Ratio 66W/242W = 27%, Vertical Ratio 6.18cm/109.cm = 5.7%, LSS 9.7kN/m, ECOR 0.965
2-3 999m, 6'06", Pace 6'06"/km, CAD 154, HR 156, GCT 523ms, Form Power Ratio 54W/197W = 27%, Vertical Ratio 4.25cm/106cm = 4%, LSS 5.8kN/m, ECOR 0.937
2-4 1.00km, 5'51", Pace 5'50"/km, CAD 157, HR 156, GCT 490ms, Form Power Ratio 56W/208W = 27%, Vertical Ratio 4.78cm/109.cm = 4.4%, LSS 6.3kN/m, ECOR 0.948