Tempo 12km (20K)

Temperature: 25.6 degrees centigrade
Humidity: 96%
Location: CCU track
Start time: 06:45

Warm-up 2.5km,
80m strides x 4,

Tempo 12km: 45:59.0

0-2km: 7:41.0 (90.9, 93.1, 92.1, 93.0, 91.8),
2-4km: 7:45.7 (92.9, 91.9, 95.0, 93.4, 92.5),
4-6km: 7:45.4 (93.8, 92.7, 93.0, 92.5, 93.4),
6-8km: 7:42.3 (93.4, 92.4, 92.3, 92.0, 92.3), (8km: 30:54.4)
8-10km: 7:39.7 (92.0, 92.6, 91.7, 91.6, 91.8). (10km: 38:34.1)
10-12km: 7:24.9 (93.3, 91.2, 90.1, 88.3, 82.0).

fastest 25laps: 38:10.1

Warm-down (80%MP) 5.2km: 24:52

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最近感冒加上趕計畫報告書的壓力造成身體不適，今天總算開始跑強度，看起來狀況還可以，而且似乎只要前兩公里跑順一點，後面的里程就會跑出門檻的感覺出來，算是很舒服。