MP 14.4 km (18.1K)

Temperature: 23 degrees centigrade (very slight rain)
Humidity: 82%
Location: Xizhi District Stadium
Start time: 06:30

Warm-up 2.0km,
50-60m strides x 2,

MP 14.4km (0.4km x 36): 59:21.1 (avg 98.8sec/400m)

1.6km 6:40.6,
3.2km 13:20.0 (6:39.4),
4.8km 19:57.0 (6:37.0),
6.4km 26:35.2 (6.38.2),
8.0km 33:11.5 (6:36.3),
9.6km 39:47.7 (6:36.2),
11.2km 46:24.7 (6:37.0),
12.8km 52:59.2 (6:34.5),
14.4km 59:21.1 (6:21.9).

Warm-down 1.6km.

Drinking water at the 21th lap (20sec)

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只是順順的跑，內側跑道積水，有時候要閃水窪，所以每四百的實際配速可能要減個 0.2sec 以上。最後一圈想要感受一下推瞪的力量，就跑到 88.2sec。整體來說，跑完感覺蠻舒服的，不會特別累。