2 x 3K Target 4'50"/k

Week 12 Training B
2 x 3K 95% TRAIL
arget: Pace 4'50", Time 14'30"
Actual: Pace 4'34", 4'46", Time 13'42", 14'19"

1-1 1.00km, 4'32", Pace 4'31"/km, CAD 194, HR 146, GCT 239ms, Form Power Ratio 64W/267W = 24%, Vertical Ratio 5.44cm/114.cm = 4.8%, LSS 10.8kN/m, ECOR 0.943
1-2 1.00km, 4'30", Pace 4'29"/km, CAD 197, HR 165, GCT 218ms, Form Power Ratio 65W/269W = 24%, Vertical Ratio 5.45cm/113.cm = 4.8%, LSS 11.0kN/m, ECOR 0.943
1-3 999m, 4'41", Pace 4'41"/km, CAD 188, HR 168, GCT 233ms, Form Power Ratio 66W/260W = 25%, Vertical Ratio 5.85cm/113.cm = 5.2%, LSS 10.2kN/m, ECOR 0.95
2-1 1000m, 4'40", Pace 4'40"/km, CAD 189, HR 156, GCT 239ms, Form Power Ratio 66W/261W = 25%, Vertical Ratio 5.89cm/113.cm = 5.2%, LSS 11.1kN/m, ECOR 0.949
2-2 1.01km, 4'52", Pace 4'50"/km, CAD 192, HR 166, GCT 230ms, Form Power Ratio 64W/251W = 26%, Vertical Ratio 5.53cm/108cm = 5.1%, LSS 10.8kN/m, ECOR 0.942
2-3 1.00km, 4'47", Pace 4'47"/km, CAD 189, HR 168, GCT 233ms, Form Power Ratio 65W/254W = 26%, Vertical Ratio 5.77cm/111.cm = 5.2%, LSS 10.4kN/m, ECOR 0.947