昨晚在香港仔場獨自練落樓梯
1200M/600M/400M/200M (x2)
1 2'01,2'07, 2'03 (1200M at 10k pace)
2 2'46, 2'30 (400M at slow pace)
3 2'07, 1'02 (200M)
4 3'03, 2'42 (400M at slow pace)
5 2'05 (400M at 1.5k pace)
6 2'44 (400M slow pace)
7 0'59 (last 200M at maximum pace)
Total: 26'15 (4.4KM)
前後 jog 5 圈
感覺隻腳開始有力
Rest 7 minutes
1 2'14, 2'16, 2'12 (1200M at 10km pace) (set at 2'15 一圈)
2 3'05, 2'45 (400M at slow pace)
3 2'16, 1'05 (200M)
4 3'08, 2'52 (400M slow pace)
5 2'11 (400M at 1.5k pace)
6 2'56 (400M slow pace)
7 1'00 (last 200M at maximum pace)
Total: 28'04 for 4.4KM
