Cruise intervals 10km (19K)

Temperature: 22 degrees centigrade (cloudy)
Humidity: 80%
Location: Xizhi District Stadium
Start time: 07:20

Warm-up 3.1km,
80-90m strides x 4,

3200m x 2 + 3600m (rest 45-50sec): 37:55.0 (rest time not included)

12:07.6 (89.1, 90.5, 91.1, 91.1, 91.9, 91.7, 92.1, 90.1), rest 45-50sec;
12:12.5 (92.2, 92.7, 90.9, 92.9, 91.1, 91.4, 90.8, 90.6), rest 45-50sec;
12:12.6 (94.9, 92.5, 91.2, 91.0, 91.7, 90.4, 90.6, 90.3) + 1:22.2 (400m).

avg 5:51.86/rest 46.3sec

easy jogging 6.5km

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今天狀況極差，因此臨時修改課表為較輕鬆的 cruise intervals，有練到就好。跑完後刻意多慢跑了十圈。