Tempo 12.035km (15.2K)

Temperature: 15 degrees centigrade (light-heavy rain)
Humidity: 90%
Location: Xizhi District Stadium
Start time: 06:35

Warm-up 1.0km,
80-100m strides x 4,

Tempo 12.035km (0.415km x 29): 46:00.71

1.66km 6:17.6 (88.8, 95.7, 96.6, 96.5),
3.32km 6:22.3 (95.3, 95.2, 96.2, 95.6),
4.98km 6:25.4 (95.8, 96.5, 97.2, 95.9),
6.64km 6:22.0 (95.4, 96.2, 94.8, 95.6),
8.3km 6:23.2 (95.6, 96.3, 93.5, 97.9),
9.96km 6:23.7 (95.3, 96.5, 96.8, 95.2),
11.62km 6:15.8 (93.9, 94.1, 93.9, 93.9), last lap: 90.6.

avg 91.75sec/400m; estimated 12km: 45:52.7

Warm-down 1.8km

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因為場地積水，中間道次積水嚴重，所以跑第三圈，一圈約 415m，然後戴著鴨舌帽跑。起跑點到兩百公尺彎道這一段路有大逆風，跑起來比較吃力。

整體跑起來處於「有點吃力」的狀態，堅持到 20 圈以後覺得可以穩穩跑完 12km up，所以這樣順順跑完，最後一圈只是稍微加速，克制了自己要催速度的衝動。

果然富邦半馬賽讓速耐明顯提昇了。