Long distance 35.25km (track 34.45km)

Temperature: 14 degrees centigrade (cloudy)
Humidity: 67%
Location: Xizhi District Stadium
Start time: 05:45

Jogging 0.8km to the stadium, go to the toilet, and then start the track course
85-90%MP 34.45km: 2:36:48.7 (4:33.1/km; 109.24s/400m)
04.525km: 0:22:42.3 (5:01/km),
09.050km: 0:44:04.9 (21:22.6, 4:43/km),
13.575km: 1:04:01.6 (19:56.7, 4:24/km),
18.100km: 1:24:16.7 (20:15.1, 4:28/km),
22.625km: 1:45:08.7 (20:52.0, 4:36/km),
27.150km: 2:04:31.2 (19:22.5, 4:17/km),
31.675km: 2:24:40.0 (20:08.8, 4:27/km),
34.390km: 2:36:35.4 (11:55.4, 4:23/km).

95-100%MP 5.43km x 2: 23:30.3 (4:19.7/km), 23:26.0 (4:18.9/km)

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昨天又濕又冷雨勢又大，跑了七圈後只得取消。今天起了個大早，想補完昨天的賽前最後一次 35km up，順利完成且上班遲到不多。

配速可能有點快。這禮拜下一個強度日定在週四，預計跑 TET 20km，然後週日再跑 95%MP 30km。