Tempo LT run 18/8/09

The time is satisfactory to me as only 2 days after the harsh Chung Hing Cup.

warm up 0.453 x 4
2'39"34/2'35"07/2'28"94/2'28"11

stretching x 10 mins

0.453 x 22
01. 2'10"44/HR133
02. 2'09"71/HR153
03. 2'10"55/HR157
04. 2'08"70/HR160
05. 2'08"49/HR161
06. 2'05"97/HR164
07. 2'06"97/HR166
08. 2'00"75/HR169
09. 2'04"97/HR171
10. 2'07"83/HR170
11. 2'07"80/HR170
12. 2'07"58/HR171
13. 2'05"01/HR 173
14. 2'02"54/HR174
15. 2'01"30/HR176
16. 2'00"00/HR178
17. 2'02"60/HR178
18. 2'01"41/HR179
19. 2'02"85/HR178
20. 2'01"67/HR179
21. 1'58"52/HR181
22. 1'55"48/HR181
total: 45'41"14

Cool down 0.453 x 4
3'11"86/3'02"52/3'16"82/2'58"08

stretching x 10 mins