TET 6.02+7.74+6.02 (23.6K)

Temperature: 22 degrees centigrade (heavily rainy)
Humidity: 97%
Location: Xizhi District Stadium
Start time: 06:40

Warm-up 0.8km,
90m strides x 5,

TET 19.78km: 1:21:45.2
(Tempo 6.02km + 85%MP 7.74km + Tempo 6.02km)

Tempo 6.02km (430m x 14): 22:43.1 (avg 90.57s/lap);
86%MP 7.74km (430m x 18): 35:59.4 (avg 111.1s/lap)
Tempo 6.02km (430m x 14): 23:02.7 (avg 91.87s/lap)

Cool-down 2.5km

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昨天逢大雨停練一天，沒想到今天的雨勢還是不小，只好硬著頭皮去跑。為了閃避積水，所以選第五道來跑。

前面的 Tempo 一開始跑得太快了，400m 配速不到 90s，後面盡可能維持住一圈 (430m) 99s 以內的配速。最後的 Tempo 就稍微放鬆一點，最後兩圈還可以稍微加速至 86-90s/400m 左右。