95%MP 21.1km (22.6K)

Temperature: 25 degrees centigrade (Sunny!)
Humidity: 72%
Location: Xizhi District Stadium
Start time: 05:45

Warm-up 0.85km,

85-90%MP 21.115km (95%MP): 1:32:07.3 (avg 4:21/km; 104.7sec/400m)

11laps 04.98km: 22:20.2;
22laps 09.95km: 43:57.9 (21:37.6);
33laps 14.93km: 1:05:37.2 (21:39.3);
44laps 19.91km: 1:27:00.8 (21:23.6).

drinking water at the 18nd and 35th laps

Warm-down 0.65km

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今天終於可以早一點出門，過了三十分鐘的火烤。因為舒跑盃賽事的影響，配速稍微提昇，距離也拉長到 21km up。

跑完以後，左腿臏骨肌腱有疼痛感，也許是週日比賽加上今天的質量的緣故。