在灣仔練
400M快 100M慢 x 15
400M快用 5KM pacing
100M慢用 400M快的一半時間來慢跑
1 2'17, 0'57
2 2'11, 0'52
3 2'13, 1'01
4 2'14, 0'58
5 2'15, 1'01
6 2'13, 1'02
7 2'15, 1'06
8 2'15, 1'01
9 2'21, 1'01
10 2'22, 1'03
11 2'25, 1'10
12 2'26, 1'07
13 2'26, 1'12
14 2'21, 1'09
15 2'14
Total: 49'23"61 (for 7.4KM)
後三外圈冷身
共跑 7.4km + 1.36 = 8.76km
