DS Training@葵涌運動場
800, 800, 600, 600, 400, 400
800, 400 原地休, 600 行 200
800 Target 4'30"
600 Target 3'20"
200 Target 2'00"

第二隻 800 開始跑, 半呃半氹日希跑
800m: 4:30.9 (休 3:29.7)
600m: 3:11.6 (休 4:39.2), 3:46.5 (休 4:49.6)
400m: 1:59.1 (休 3:00.3), 1:57.3

1-2 848m, 4'29", Pace 5'17"/km, CAD 174, HR 131, GCT 257ms, Form Power Ratio 67W/233W = 29%, Vertical Ratio 6.68cm/109.cm = 6.1%, LSS 10.5kN/m, ECOR 0.002
2-1 639m, 3'08", Pace 4'54"/km, CAD 175, HR 128, GCT 242ms, Form Power Ratio 70W/253W = 28%, Vertical Ratio 7.06cm/117cm = 6%, LSS 10.6kN/m, ECOR 0.002
2-2 628m, 3'44", Pace 5'57"/km, CAD 171, HR 124, GCT 274ms, Form Power Ratio 65W/209W = 31%, Vertical Ratio 6.26cm/98cm = 6.4%, LSS 10.1kN/m, ECOR 0.002
3-1 419m, 1'57", Pace 4'39"/km, CAD 175, HR 115, GCT 245ms, Form Power Ratio 67W/263W = 26%, Vertical Ratio 6.50cm/123cm = 5.3%, LSS 10.4kN/m, ECOR 0.002
3-2 408m, 1'53", Pace 4'37"/km, CAD 179, HR 107, GCT 225ms, Form Power Ratio 70W/265W = 26%, Vertical Ratio 6.85cm/121cm = 5.7%, LSS 11.5kN/m, ECOR 0.002