2k 熱身 10min21.3sec
400m間歇x12(86.6/rest 101.1/83.9/rest 100.6/83.5/rest 100.7/84.3/rest 100.6/86.7/rest 101/78.6/rest 103.1/89.9/rest 103.7/84.2/rest 100.6/90.4/rest 100.9/90.2/rest 101.2/90.8/rest 108.3/86.2 )
2k 恢復 11min54.6sec