Half-marathon pace 2K x 2: (7.7K)

Temperature: 12.7 degrees centigrade (under the sunshine)
Humidity: 82%
Start time: 16:50
Location: Laufbahn RWTH

Warm-up 2km,

60m strides x 2,

Half-marathon pace (tempo) 2K x 2 (rest 4min with 400m jogs),

7:51.2 (94.9, 96.7, 94.6, 94.0, 91.0), => avg: 94.24
7:39.5 (91.6, 93.8, 93.8, 91.2, 89.0). => avg: 91.9

Warm-down 0.5km,

Stair-climbing x 4 + stair-jumping x 5,

Warm-down 0.7km.



Mileage today: 7.7K

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週日就要跑半馬了，所以做一點調整，屆時好帶 Josef 跑。明天打算輕鬆跑 6km 就好。