90-100%mp 17km (24K)

Temperature: 18 -> 20 degrees centigrade
Humidity: 72 -> 64%
Location: Sikunshen (四鯤鯓海岸線旁)
Start time: 07:00

Warm-up 4km: 22:22

90-100%MP 17km: 1:11:02 (4:10.7/km)

4:09, 4:10, 4:11, 4:12, 4:16, (20:59)
4:11, 4:15, 4:09, 4:07, 4:01, (20:44)
4:20, 4:14, 4:14, 4:04, 4:10, (21:03)
4:10, 4:05.

Road back home 3km: 17:04

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穿路跑鞋在柏油路上面跑 MP，還 okay，就信賴我的足弓和肌肉吧。