Long distance 30.2km

Temperature: 16 to 19 degrees centigrade (sunny)
Humidity: 88 to 75%
Location: Sikunshen to coast road (Taiwan 17 line)
Start time: 07:15

Long distance 30.2km: 2:19:19 (avg 4:36.8/km)

Road to Sikunshen 4km: 20:37
Sikunshen 22km:
4:39, 4:38, 4:45, 4:44,
4:25, 4:21, 4:43, 4:38,
4:23, 4:21, 4:41, 4:34,
4:22, 4:18, 4:36, 4:34,
4:19, 4:17, 4:37, 4:32,
4:08, 4:08,
Road back home 4.2km: 19:56

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在四鯤鯓路段 235 - 237K 做折返，去程配 90-95% MP，返程則是放慢一點，不過也有 85% MP up。太陽很大，但是不至於跑到崩潰，練跑的過程大致上算是輕鬆的。最後回去的 4km 慢跑倒是和往常一樣有點累，回到家發現手臂和大腿都是白色的鹽粒。