100m x 20 (with 300m jogs): 18K

Temperature: 0-2 degrees centigrade
Humidity: 60-72% (overcast)
Start time: 10:30

Warm-up 5km,
100m x 20 (with 300m jogs),

Warm-down 5km

Mileage today: 18km

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昨天下午下大雪，今天早上九點半時，雖然出太陽，但氣溫還停留在攝氏零度以下。熱身運動一點都不能馬虎。

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Plan for the rest days of this week：

Monday: Easy 12km
Tuesday: Generic aerobic 18km

• 6km 80% MP - 6km 85% MP - 6km 90%MP

Wednesday: Easy 12km
Thursday: Generic aerobic 24km

• 8km 80% MP - 8km 85% MP - 8km 90%MP
  

Friday: Easy 12km or rest
Saturday: Easy 15km