Generic aerobic 16.5km

Humidity: 20%
Temperature: 8 degrees centigrade
Start time: 15:12
Location: Dreiländereck neighborhood

Generic aerobic 16.5km @4:40-5:00/km
Time: 83 minutes

Plan for rest days of this week:
Monday (12km) : 200m x 10
Tuesday: Easy 12-16km (@5:20/km)
Wednesday : Generic aerobic 18km (last 10km in 80% MP)
Thursday: Easy 10km (@5:20/km)
Friday: Mid-long distance 24km (@5:00/km)
Saturday: depending on Josef's plan or REST

話說今日太陽高掛，而且濕度好低啊！對長跑訓練來講真是好天氣！