Generic aerobic 14km (17.4K)

Temperature: 10.2 degrees centigrade
Humidity: 74% (Mostly cloudy)
Start time: 15:15
Location: "Laufbahn" of RWTH

Warm-up 1km,

Generic aerobic 14km by

2km 80%MP + [1500m 90% MP (@6:48) + 500m LT (@1:55) ] x 5 + 2km 80%MP

Implementation:

Total time: 1:02:08

2km: 9:39;
1st 1500m + 500m: 6:46.7, 1:49.5
2nd 1500m + 500m: 6:47.2, 1:48.2
3rd 1500m + 500m: 6:55.8 (talk to Josef), 1:49.9
4th 1500m + 500m: 6:48.1, 1:48.8
5th 1500m + 500m: 6:38.4, 1:46.8;
2km: 9:29.

Talk with Josef by 400m at MP pace

warm-down 1km

and jogging 1km to the supermarket (C1000)

Mileage today: 17.4km

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左膝的 IT-band 有發炎的跡象，看來今天 500m 的配速太快了 (比 LT-pace 還快)。