95%MP 28.1km (30K)

Temperature: 22 -> 23 degrees centigrade (sunny!)
Humidity: 75%
Location: Xizhi District Stadium
Start time: 06:40

Warm-up 1.7km + 50-60m strides x 3,

95%MP Long distance 28.1K (452.5m x 62 + 52m): 2:00:36.4 (4:17.45/km; 102.98s/400m)

85%MP 05.43km: 23:20,
85%MP 10.86km: 46:33 (23:13),
85%MP 16.29km: 1:09:54 (23:21),
85%MP 21.72km: 1:33:10 (23:16),
85%MP 27.15km: 1:56:35 (23:25).

Cool-down by walking home


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週五操練 TET 帶來的疲勞沒有完全消除，再加上烈日曝曬、鹽水不夠， 23km 過後漸漸有崩潰撞牆的感覺，肚子也餓了起來。勉強跑完 28km 後，當下決定不勉強操完 30km，免得影響接下來的調整。