昨晚在灣仔跟會操
2K, 1K, 400M, 200M x 2 sets
1 2'08 (1st 5 lap for 2KM)
2 2'25
3 2'29
4 2'29
5 2'33
6 3'52 (slow 400M x 2)
7 3'42
8 2'33 (fast 1KM)
9 2'36
10 1'16
11 7'09 (slow 400M x 2)
12 1'14
13 1'13 (fast 400M)
14 3'24 (slow 400M)
15 1'05 (fast 200M)
long rest by 7'20"
1 2'31 (1st 5 lap for 2KM)
2 2'34
3 2'35
4 2'33
5 2'28
6 3'58 (slow 400M x 2)
7 3'44
8 2'42 (fast 1KM)
9 2'42
10 1'17
11 4'06 and 3'39 (slow 400M x 2)
12 2'40 (fast 400M)
13 3'37 (slow 400M)
15 1'08 (fast 200M)
還是跟會操有點規律
操後跟添 sir 做 cool down stretch
還拿了 Gold Coast Marathon DVD
Total: 1:29'58"51
是日 11.2KM + 2KM warm and cool = 13.2KM
