黃金馬第 11 課
香港仔球場
大風 (15K/hr)， 23 度， 濕度 75% 。
B-13 小組內有 Daniel Shirley Jac Echo Mary Stephen
餐單是 30 set 400快/100慢
講求 average pacing
預定圈速是 2:08 /1:04
跟著 Shirley 定速王 25 圈
她于第 26 圈開始加速
後 4 圈 我去喝水後又跟不上...只能自己跑 ....
勉強完成 30 set
在半涼快的天氣下算是差強人意
1-5 >> 2:12:32/1:03, 2:08:32/1:02, 2:08:73/1:04, 2:08:82/1:03, 2:07:88/1:03
6-10 >> 2:08:89/1:02, 2:08:46/1:03, 2:07:45/1:03, 2:07:72/1:03, 2:06:73/1:03
11-15 >> 2:05:30/1:04, 2:10:38/1:02, 2:07:85/1:03, 2:06:38/1:03, 2:09:91/1:02
15-20 >> 2:08:34/1:02, 2:08:01/1:04, 2:08:25/1:00, 2:07:77/1:09, 2:09:68/1:01
21-25 >> 2:07:42/1:02, 2:09:00/1:01, 2:08:03/1:01, 2:09:91/1:00, 2:08:25/1:02
25-30 >> 2:09:05/1:19, 2:13:09/1:01, 2:09:51/1:02, 2:10:07/1:00, 2:05:35/END
Total = 14.9K = 1:34:57
Total K = 14.9K + 1.2K = 16.1K
