Generic aerobic 12.4km (14.3K)

Temperature: 23 degrees centigrade
Humidity: 46% (Partly Cloudy)
Start time: 16:00
Location: "Laufbahn" of RWTH

Warm-up 1km (5:20),

Generic aerobic 12.4km

Total time: 59:08
4km: 19:56.8 [80% MP]; 8km: 39:10.5 (19:14) [85% MP]; 12.4km: 59:08 (19:58) [91% MP]

100m strides x 1,
Stair Jumping x 2 + Squat jumping x 40

and finally warm-down 0.8km (4:26)

Mileage today: 14.3km

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左腿一樣會麻麻的，然後左腳的腳跟就會去擦撞右腿。