5K Tempo Target 5'00"/k

Week 9 Training A
5k Tempo
Target Pace: 5'00"/k, Time: 25'00"
Actual Pace: 4'57"/k. Time: 25'00"

久違了嘅將軍澳運動場,
1'00.6", 2'02.5", 1'59.5", 1'59.7", 2'02.2", 1'59.6", 2'00.1", 2'00.7", 1'59.9", 2'01.0", 1'59.9", 1'59.3", 1'54.4"
Average: 1'59.9", 正負 5", Std: 0.002%.
如果唔計最尾嗢嗰隻衝快咗,
Average: 2'00.4", 正負 2", Std: 0.001%.

算係做得幾穩定嘅一課. 不過可唔可以用咁嘅速度跑 10K 係有疑問嘅

第 1 段 1.00km, 5'00", Pace 5'00"/km, CAD 181, HR 136, GCT 260ms, Form Power Ratio 66W/243W = 27%, Vertical Ratio 6.11cm/110.cm = 5.6%, LSS 10.2kN/m, ECOR 0.947
第 2 段 1.00km, 4'55", Pace 4'55"/km, CAD 189, HR 157, GCT 236ms, Form Power Ratio 65W/246W = 26%, Vertical Ratio 5.70cm/108cm = 5.3%, LSS 10.6kN/m, ECOR 0.942
第 3 段 1.00km, 4'59", Pace 4'59"/km, CAD 192, HR 160, GCT 236ms, Form Power Ratio 63W/244W = 26%, Vertical Ratio 5.36cm/105cm = 5.1%, LSS 10.6kN/m, ECOR 0.947
第 4 段 1.00km, 5'02", Pace 5'02"/km, CAD 195, HR 163, GCT 235ms, Form Power Ratio 62W/243W = 25%, Vertical Ratio 5.18cm/102cm = 5.1%, LSS 10.6kN/m, ECOR 0.953
第 5 段 1.00km, 4'51", Pace 4'51"/km, CAD 196, HR 167, GCT 235ms, Form Power Ratio 62W/246W = 25%, Vertical Ratio 5.07cm/105cm = 4.8%, LSS 10.3kN/m, ECOR 0.93
第 6 段 48m, 0'13", Pace 4'29"/km, CAD 195, HR 170, GCT 231ms, Form Power Ratio 63W/262W = 24%, Vertical Ratio 5.23cm/114.cm = 4.6%, LSS 10.1kN/m, ECOR 0.922