94%MP 20.815km (22.3K)

Temperature: 29 degrees centigrade (Cloudy)
Humidity: 66%
Location: Xizhi District Stadium
Start time: 05:50

Warm-up 0.8km,

95%MP 20.815km: 1:31:45.8 (avg 4:24/km; 105.8sec/400m)

11laps 04.98km: 22:49.0,
22laps 09.95km: 44:47.4 (21:58.4),
33laps 14.93km: 1:06:33.1 (21:45.7),
44laps 19.91km: 1:28:14.3 (21:41.2),
45th and 46th laps: 1:50.4, 1:41.1.

drinking water at the 15th, 28th, and 41th laps

Warm-down 0.7km

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今天狀況不好，一種的疲累感，可能是週末兩天出去玩造成的疲勞，所以配速放慢，只求完成 90% 課表就好。不過 10km 跑完後有比較順一些，因此決定跑超過 20km 再停。

下個禮拜日 (6/17) 要跟朋友到動物園玩，而本週的 Journal Club Meeting 暫停，所以這禮拜的強度日就暫定今天 (週一)、週三和週六。