Interval 2000m 4:17 + 4:102000m 4:02 + 3:581500m 3:59 + 1:501500m 3:57 + 1:531000m 3:53not yet recovered.

美津濃半馬拉松杰哥好嘢 賽前喺号碼布倒轉寫上2組密碼25.5, 33, 11525, 32, 113.5是根據05, 06 自己時間估計3個check point位 (5.8k, 7.4k & 17.9k) 應所需時間，第1組target 為1:30第2...

走斜路  x 8up + down1:12 +1:24; 1:13 + 1:15; 1:11 + 1:17; 1:14 + 1:12; 1:08 + 1:06; 1:00 + 1:11; 0:59 + 1:09; 0:56 + 1:02; 0:50 + 1:522000m x 2 4:11 + 4:103:40 + 3 :43 ...

2000m x 34:27 + 4:27 + 4' rest4:24 + 4:28 + 4' rest4:25 + 4:22 not yet recovered.

第七屆30Km馬拉松熱身賽暨石崗10K  @2:35 0:105:09; 4:47; 5:23; 4:49; 4:56;4:51; 5:36; 4:58; 5:06; 5:08;5:45; 5:24; 4:52; 4:57; 4:58; 5:54; 5:31; 5:39; 5:01; 5:29; 4:59; 4:40;...