13-14年度賽事:
Oct 6: Pacers Autumn Race 10K (B race) - Time: 48'48 PB
Oct 20: New Balance 10K (C race) - Just to have fun!
Nov 17: Mizuno Shing Mun River 10K (A race) - Time: 45'56 PB
Dec 15: 皇者之戰 10K (B race) - Time: 50'09
Feb 16: 渣馬 HM (挑戰組) (A race)
601/2013: 里數: 25.96 km
02/2013: 里數: 80.32 km (備戰 SCM 10KM)
03/2013: 里數: 58.44 km (跑完 SCM 後放鬆了)
04/2013: 里數: 117.35 km (開始 hr based training R1) base phase: Wk 1-4; RR x 3 (60min@)/wk
05/2013: 里數: 101.83 km (base phase R1 continues) base phase: Wk 5-8; RR x 3 (60 min@)
+ 1 SR @ 6x150m / wk
06/2013: 里數: 111.43 km (base phase R1 continues) base phase:
Wk 9-12; LR x 1 (@60, 65, 70 & 75 min) + RR x 2 (60 min@) + 1 SR @ 6x150m / wk
07/2013: 里數: 209.3 km (HR based training 10K R1 - build phase)
08/2013: 里數: 188.7 km (HR based training 10K R1 - race phase)
09/2013: 里數: 213.17 km (HR based training 10K R2 - base phase + build phase)
10/2013: 里數: 209.3 km (HR based training 10K R2 - build phase + race phase)
11/2013: 暫存里數: km (HR based training 10K R2 - race phase + race)12/2013: 暫存里數: km (HR based training HM R1 - base phase + build phase)
Base Wk 9 of 12 - S3 of 3 RR
Street (Flat w slope) - 6/6/2013 (2220)
Temp around 28, rh 82%, sometimes sea breeze
Distance: 7.30 km
Duration: 60'17
Avg Pace: 8'16
Avg HR: 132 (72%)
MHR: 141 (76%)
In Zone Time: 59'38