好隨性既練習. 原本想做 10K Tempo, 不過跑到 3K 幾 4K 開如落雨, 愈落愈大, 地開始跣, 驚受傷, 咁跑咗 5K 就收步, 稍稍休息後, 再輕鬆跑返去. 冇睇 Pacing 跑, 王過同 Ideal Marathon Pace 相約.
25-min Tempo, 5-min walk rest, 25-min marathon pace, 5-min cool down walk.

EASY
Zone 1 - 0:30'52
Zone 2 - 0:28'20
Zone 3 - 0:02'07
Zone 4 - 0:00'01

Tempo: 24'38.2 HR: 148 (66-164) Pace: 4'55 Cad: 90
Marathon Pace: 25'41.8 HR: 146 (114-153) Pace: 5'45 Cad: 85