18隻 400快/100慢 19 May 2011 CWBSG
氣溫 24 度, 濕度 75% 風 6 km/hr
AdiZero Tempo 4W
相約 SirLi 在 cwbsg 練習
18 隻 400快/100慢
warm up 400m x 3
Hip Hip 練習
分解 8 小碟 + 4 秘功共 2 set
2:25/0:59
2:20/1:06
2:16/1:06
2:13/1:05
2:14/1:00
2:12/1:14
2:13/1:00
2:14/1:06
2:16/0:59
2:17/2:03 (water)
2:18/0:58
2:16/1:08
2:20/1:03 (above lead by SirLi)
2:15/1:16 (lead by Daniel)
2:12/1:06
2:12/1:16
2:08/1:01
2:04/1:01
cool down 100M x 4 light jog
Total= 1.2K + 9K + 0.4K = 10.6K
