Long distance 30km at 95% MP (31K)

Temperature: 10 degrees centigrade (cloudy & slightly windy)
Humidity: 61%
Location: Xizhi District Stadium
Start time: 07:15

Warm-up 0.8km,

95%MP Long distance 30.04K (453m x 66 + 150m): 2:06:43.2 (4:13.0/km; 101.2s/400m)

05.43km: 23:47,
09.96km: 44:48,
14.95km: 1:04:19,
19.93km: 1:24:54,
25.36km: 1:47:37,
29.90km: 2:06:08.

Cool-down by jogging 0.2km and walking home


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寒流來襲，長距離真好跑。昨天下雨，老婆不准我去跑山路，只好在運動場跑。太晚出發，索性直接跑接近 MP 的課表。