Generic aerobic 18km (20K)

Temperature: 18.6 degrees centigrade
Humidity: 50% (Partly Cloudy)
Start time: 16:25
Location: "Laufbahn" of RWTH

Warm-up 1km (5:20),

Generic aerobic 18km
Target pace:
6km 75%MP (@5:12/km), 6km 80%MP (@4:52/km), 6km 85-90%MP (@4:28-4:24/km)

Total time: 1:24:01
6km: 29:41.8 [81% MP]; 12km: 57:54.8 (28:13) [87% MP]; 18km: 1:24:01 (26:05) [95% MP]

and finally warm-down 1km (5:01)

Mileage today: 20km

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嘖！看起來跑的太快了。