100m x 10 (with 300m jogs): 12K

Temperature: 21.4 degrees centigrade (Haze)
Humidity: 72%
Start time: 16:40

Warm-up 4km (21:36),
100m x 10 (with 300m),

Warm-down 4km (21:40)

Mileage today: 12km

+++++++++++++++++++++++++++++

Plan for next week：

Monday: Easy 8km
Tuesday: Sub-tempo run 10km
Wednesday: Easy 8km
Thursday: Generic aerobic 18km
Friday: Easy 8km
Saturday: Easy 6km
(Sunday: Vital Aachen Halbmarathon)