全城街馬
Targer Pace: 6'40"/k

腳跟痛咗兩日, 出門口前 Tape 咗腳, 但唔記得食止痛藥
因為出得早, 23:00 睇完波就冇瞓返, 食咗三隻珍珠雞, 飲咗杯咖啡, 亦都帶咗支咖啡上線飲. 因為今次輕鬆跑, 冇預 Gel 同鹽糖.

頭兩個至兩個半鐘左右係真跑, 都 Keep 到 6'30"/k ~ 6'50"k. 一路都好忍耐唔超速. 去到西灣見到有廁所冇乜人排, 即刻去咗一次. 兩個半鐘之後, 隻腳開始痛. 之後計過數 Keep 住 10'00"/K 左右行返去都唔會超時. 就行吓跑吓食吓. 最尾 2 .6k 過埋最後一個水站, 就正常速跑埋返去. 最尾 1K 仲加到少少速.

第 1 段 1.00km, 6'34", Pace 6'33"/km, CAD 176, HR 119, GCT 291ms, Form Power Ratio 61W/175W = 35%, Vertical Ratio 5.64cm/87cm = 6.5%, LSS 10.8kN/m, ECOR 0.895
第 2 段 1.00km, 6'22", Pace 6'22"/km, CAD 177, HR 124, GCT 277ms, Form Power Ratio 62W/186W = 34%, Vertical Ratio 5.74cm/89cm = 6.4%, LSS 10.5kN/m, ECOR 0.923
第 3 段 1.00km, 7'35", Pace 7'35"/km, CAD 177, HR 133, GCT 309ms, Form Power Ratio 56W/186W = 30%, Vertical Ratio 4.75cm/75cm = 6.3%, LSS 10.9kN/m, ECOR 1.099
第 4 段 1.00km, 6'54", Pace 6'54"/km, CAD 174, HR 130, GCT 289ms, Form Power Ratio 61W/183W = 33%, Vertical Ratio 5.63cm/83cm = 6.8%, LSS 10.6kN/m, ECOR 0.984
第 5 段 1.00km, 6'37", Pace 6'37"/km, CAD 175, HR 132, GCT 283ms, Form Power Ratio 62W/186W = 33%, Vertical Ratio 5.76cm/86cm = 6.7%, LSS 10.6kN/m, ECOR 0.959
第 6 段 998m, 6'31", Pace 6'32"/km, CAD 175, HR 132, GCT 284ms, Form Power Ratio 62W/189W = 33%, Vertical Ratio 5.74cm/88cm = 6.5%, LSS 10.5kN/m, ECOR 0.962
第 7 段 1.00km, 6'15", Pace 6'14"/km, CAD 176, HR 133, GCT 277ms, Form Power Ratio 63W/189W = 33%, Vertical Ratio 5.82cm/91cm = 6.4%, LSS 10.3kN/m, ECOR 0.92
第 8 段 1.00km, 6'48", Pace 6'48"/km, CAD 178, HR 138, GCT 291ms, Form Power Ratio 59W/189W = 31%, Vertical Ratio 5.15cm/83cm = 6.2%, LSS 10.5kN/m, ECOR 1.001
第 9 段 1.00km, 7'02", Pace 7'02"/km, CAD 178, HR 144, GCT 299ms, Form Power Ratio 58W/199W = 29%, Vertical Ratio 5.08cm/80cm = 6.4%, LSS 10.4kN/m, ECOR 1.091
第 10 段 999m, 6'34", Pace 6'35"/km, CAD 180, HR 139, GCT 282ms, Form Power Ratio 60W/191W = 31%, Vertical Ratio 5.25cm/85cm = 6.2%, LSS 10.7kN/m, ECOR 0.978
第 11 段 1.00km, 6'37", Pace 6'37"/km, CAD 176, HR 133, GCT 285ms, Form Power Ratio 61W/182W = 34%, Vertical Ratio 5.63cm/86cm = 6.5%, LSS 10.5kN/m, ECOR 0.938
第 12 段 1.00km, 6'22", Pace 6'22"/km, CAD 176, HR 138, GCT 281ms, Form Power Ratio 62W/196W = 32%, Vertical Ratio 5.70cm/89cm = 6.4%, LSS 10.3kN/m, ECOR 0.972
第 13 段 1000m, 6'27", Pace 6'27"/km, CAD 176, HR 141, GCT 286ms, Form Power Ratio 61W/199W = 31%, Vertical Ratio 5.56cm/88cm = 6.3%, LSS 10.1kN/m, ECOR 1
第 14 段 999m, 6'30", Pace 6'30"/km, CAD 176, HR 138, GCT 289ms, Form Power Ratio 61W/192W = 32%, Vertical Ratio 5.49cm/87cm = 6.3%, LSS 10.0kN/m, ECOR 0.973
第 15 段 1.00km, 6'14", Pace 6'13"/km, CAD 172, HR 138, GCT 285ms, Form Power Ratio 61W/198W = 31%, Vertical Ratio 5.57cm/93cm = 6%, LSS 9.8kN/m, ECOR 0.962
第 16 段 997m, 6'20", Pace 6'21"/km, CAD 175, HR 140, GCT 287ms, Form Power Ratio 62W/192W = 32%, Vertical Ratio 5.70cm/90cm = 6.3%, LSS 9.9kN/m, ECOR 0.95
第 17 段 1.00km, 6'27", Pace 6'26"/km, CAD 174, HR 143, GCT 290ms, Form Power Ratio 61W/199W = 31%, Vertical Ratio 5.65cm/89cm = 6.3%, LSS 9.8kN/m, ECOR 1
第 18 段 998m, 6'11", Pace 6'12"/km, CAD 172, HR 141, GCT 288ms, Form Power Ratio 63W/191W = 33%, Vertical Ratio 6.03cm/94cm = 6.4%, LSS 9.7kN/m, ECOR 0.922
第 19 段 999m, 6'09", Pace 6'09"/km, CAD 176, HR 144, GCT 281ms, Form Power Ratio 62W/192W = 32%, Vertical Ratio 5.72cm/92cm = 6.2%, LSS 9.9kN/m, ECOR 0.921
第 20 段 999m, 7'10", Pace 7'10"/km, CAD 167, HR 147, GCT 416ms, Form Power Ratio 53W/176W = 30%, Vertical Ratio 4.22cm/83cm = 5.1%, LSS 8.2kN/m, ECOR 0.984
第 21 段 999m, 8'56", Pace 8'57"/km, CAD 142, HR 135, GCT 713ms, Form Power Ratio 39W/145W = 27%, Vertical Ratio 2.10cm/79cm = 2.7%, LSS 4.1kN/m, ECOR 1.01
第 22 段 1.00km, 7'54", Pace 7'54"/km, CAD 158, HR 132, GCT 504ms, Form Power Ratio 50W/152W = 33%, Vertical Ratio 3.78cm/80cm = 4.7%, LSS 7.2kN/m, ECOR 0.936
第 23 段 1.00km, 7'56", Pace 7'55"/km, CAD 148, HR 129, GCT 628ms, Form Power Ratio 44W/145W = 30%, Vertical Ratio 2.67cm/85cm = 3.1%, LSS 5.1kN/m, ECOR 0.896
第 24 段 999m, 7'37", Pace 7'38"/km, CAD 163, HR 137, GCT 441ms, Form Power Ratio 52W/166W = 31%, Vertical Ratio 4.15cm/80cm = 5.2%, LSS 8.0kN/m, ECOR 0.986
第 25 段 1.00km, 9'45", Pace 9'45"/km, CAD 127, HR 118, GCT 908ms, Form Power Ratio 30W/106W = 28%, Vertical Ratio 0.43cm/81cm = 0.5%, LSS 0.4kN/m, ECOR 0.805
第 26 段 999m, 8'13", Pace 8'13"/km, CAD 149, HR 128, GCT 645ms, Form Power Ratio 42W/138W = 30%, Vertical Ratio 2.30cm/82cm = 2.8%, LSS 4.6kN/m, ECOR 0.884
第 27 段 1.00km, 8'15", Pace 8'13"/km, CAD 144, HR 126, GCT 703ms, Form Power Ratio 38W/134W = 29%, Vertical Ratio 1.68cm/84cm = 2%, LSS 3.0kN/m, ECOR 0.861
第 28 段 996m, 6'57", Pace 6'59"/km, CAD 172, HR 147, GCT 390ms, Form Power Ratio 53W/177W = 30%, Vertical Ratio 4.15cm/83cm = 5%, LSS 8.7kN/m, ECOR 0.962
第 29 段 1.00km, 10'08", Pace 10'08"/km, CAD 125, HR 120, GCT 842ms, Form Power Ratio 35W/110W = 32%, Vertical Ratio 1.73cm/79cm = 2.2%, LSS 1.7kN/m, ECOR 0.869
第 30 段 1.00km, 9'20", Pace 9'20"/km, CAD 130, HR 123, GCT 887ms, Form Power Ratio 31W/111W = 27%, Vertical Ratio 0.48cm/82cm = 0.6%, LSS 0.4kN/m, ECOR 0.807
第 31 段 1000m, 8'51", Pace 8'51"/km, CAD 139, HR 122, GCT 772ms, Form Power Ratio 37W/121W = 30%, Vertical Ratio 1.50cm/81cm = 1.9%, LSS 2.6kN/m, ECOR 0.834
第 32 段 1.00km, 9'18", Pace 9'18"/km, CAD 134, HR 120, GCT 842ms, Form Power Ratio 33W/116W = 29%, Vertical Ratio 0.97cm/80cm = 1.2%, LSS 1.6kN/m, ECOR 0.841
第 33 段 1.00km, 8'40", Pace 8'39"/km, CAD 140, HR 129, GCT 772ms, Form Power Ratio 35W/125W = 28%, Vertical Ratio 1.27cm/82cm = 1.5%, LSS 2.2kN/m, ECOR 0.844
第 34 段 998m, 9'05", Pace 9'06"/km, CAD 135, HR 124, GCT 773ms, Form Power Ratio 36W/121W = 30%, Vertical Ratio 1.65cm/81cm = 2%, LSS 2.1kN/m, ECOR 0.858
第 35 段 1.00km, 8'43", Pace 8'43"/km, CAD 142, HR 127, GCT 726ms, Form Power Ratio 39W/130W = 30%, Vertical Ratio 1.86cm/81cm = 2.3%, LSS 3.4kN/m, ECOR 0.883
第 36 段 999m, 10'15", Pace 10'16"/km, CAD 124, HR 112, GCT 900ms, Form Power Ratio 30W/102W = 29%, Vertical Ratio 0.61cm/79cm = 0.8%, LSS 0.7kN/m, ECOR 0.815
第 37 段 1.00km, 9'25", Pace 9'24"/km, CAD 129, HR 123, GCT 901ms, Form Power Ratio 30W/111W = 27%, Vertical Ratio 0.27cm/82cm = 0.3%, LSS 0.2kN/m, ECOR 0.814
第 38 段 1000m, 7'55", Pace 7'55"/km, CAD 156, HR 134, GCT 563ms, Form Power Ratio 45W/145W = 31%, Vertical Ratio 2.86cm/81cm = 3.5%, LSS 6.2kN/m, ECOR 0.894
第 39 段 1.00km, 9'58", Pace 9'58"/km, CAD 124, HR 115, GCT 966ms, Form Power Ratio 28W/104W = 27%, Vertical Ratio 0.00cm/81cm = 0%, LSS 0.0kN/m, ECOR 0.808
第 40 段 1000m, 7'09", Pace 7'09"/km, CAD 167, HR 143, GCT 476ms, Form Power Ratio 50W/184W = 27%, Vertical Ratio 3.57cm/84cm = 4.3%, LSS 7.7kN/m, ECOR 1.025
第 41 段 1.00km, 6'13", Pace 6'12"/km, CAD 189, HR 156, GCT 273ms, Form Power Ratio 58W/204W = 28%, Vertical Ratio 4.57cm/85cm = 5.4%, LSS 11.1kN/m, ECOR 0.988
第 42 段 777m, 4'07", Pace 5'18"/km, CAD 196, HR 160, GCT 246ms, Form Power Ratio 60W/221W = 27%, Vertical Ratio 4.78cm/96cm = 5%, LSS 11.0kN/m, ECOR 0.912