Long distance 25.19K (27K)

Temperature: 26 -> 28 degrees centigrade (cloudy or rainy)
Humidity: 80%
Location: Xizhi District Stadium
Start time: 06:45

jogging to the stadium 0.8km,
Long distance 25.19km: 1:49:34.3 (avg 4:21.0/km)

04.98km: 22:18.1,
09.95km: 44:18.0 (21:59.9),
14.93km: 1:06:10.0 (21:52.0),
19.91km: 1:27:45.8 (21:35.8),
24.89km: 1:48.38.0 (20:52.2).

100m strides x 4
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今天稍作減量，讓身體得到些微喘息。接下來預計週三跑 Tempo 10km、週五跑 400m x 6-8，為七天後的 9km 比賽做點小調整。