Tempo 9.2K (12.7K)

Temperature: 19 degrees centigrade (light rain)
Humidity: 90%
Location: Xizhi District Stadium
Start time: 06:55

Warm-up 1.5km,
80-100m strides x 2,

Tempo 9.2km: 35:44.5
1 mile 6:15.2 (93.5, 94.0, 93.1, 94.6),
2 mile 6:12.6 (93.0, 92.6, 93.8, 93.2),
3 mile 6:11.5 (92.8, 94.0, 91.5, 93.2),
4 mile 6:10.5 (94.0, 93.8, 90.9, 91.8),
5 mile 6:15.0 (93.4, 93.8, 93.6, 94.2), => 31:04.9 (8km)
Last three laps: 94.9, 93.2, 91.5.

Warm-down 1.8km

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昨天可能是沒有熱身完全就跑 16km 的關係，雖然只是 80%MP 的水準，可是左腿膝蓋臏骨就有些疼痛。加上感冒初癒，今天跑起來就沒有上次快，不過整體跑起來處於「有點吃力」的狀態，堅持到比上次 tempo run 多跑了一圈才停。