健身房跑步機訓練
8.5km/hr ---> 5min
9km/hr --->3min
9.5km/hr ---> 3.5min
10.3km/hr ---> 3.5min
rest 0.5 minute
10.5km/hr ---> 15min
[備註] 後腿有點痠痛，故減速跑
rest 0.5 minute
11km/hr ---> 4min
rest 2 minute
11km/hr ---> 4min
rest 2 minute
12km/hr ---> 3min