Tonight program

Around 1 40 sec @ x12 

Rest : 3 mins rest more 

Half Marthon today

Easy Run

Saturday Run

This is called my Father Run. Because I need to back to hospital see my father. 

Tonight run lesson

3 

今次選了B 組，跑了x6 (1200M); 速度上1st ; 2 nd ( 70 %) 400 M@(2 min 12 Sec-13sec) ; 3 rd -4 th 📉速度 2 mins 18sec) 60-65%; 之後 sir 提醒🔔！；5 th 加速1 mins 56 sec) 85-90 %; 6 th : 2 mins 13 sec (80%)

要找到速度感@set 不能相差10 sec ; steady tempo run can run longer ; so set pacing @ 2 mins 12-13 for 7200 km 80 percent 

@2 mins 內 90 percent 

慢慢提升，跟隨自己速度感；set own target ; 因為不是節奏跑所以steady pacing 

10 km easy cold run

Very cold run ; first 5 km by heart rate very high because not warm my body ; then after 30 mins ; we resume to normal heart rate. 

Not good fit in health condition.

Need to train up