Long distance 30.02km (31.3K)

Temperature: 24 -> 25 degrees centigrade (cloudy)
Humidity: 75%
Location: Xizhi District Stadium
Start time: 06:50

jogging to the stadium 0.8km,
Long distance 28.1km: 2:10:04 (avg 4:19.9/km)

04.98km: missing,
09.95km: missing (missing),
14.93km: missing (missing),
19.91km: missing (missing),
24.89km: missing (missing).

Warm-down 0.5km
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前兩天下大雨，所以今天改至運動場跑長距離，但配速提昇。因為入秋了，天氣陰陰涼涼的，跑起來很舒服。如果雙腿在練習過程中覺得疲憊了，就放鬆去跑，效果不錯。原本打算跑 72 laps，但是覺得差不多了，見好就收，畢竟要操三週的山坡跑。