MP 10.8K (13.7K)

Temperature: 23 degrees centigrade (cloudy)
Humidity: 75%
Location: Xizhi District Stadium
Start time: 15:45

Warm-up 1.6km,
80-100m strides x 4,

MP 10.8km (0.4km x 27): 45:05.2 (avg 100.2sec/400m)

1.6km 6:42.6,
3.2km 13:23.2 (6:40.6),
4.8km 20:04.1 (6:40.9),
6.4km 26:45.1 (6.41.0),
8.0km 33:27.5 (6:42.4),
9.6km 40:06.2 (6:38.7),
10km 41:45.6.

Warm-down 1km

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週日有小比賽，今天把配速提高一點讓身體習慣。本來想跑足 12km，但是大便快噴出來了，實在忍不住只好作罷。