Tempo 10km (15.6K)

Temperature: 18 degrees centigrade (cloudy)
Humidity: 72%
Location: Xizhi District Stadium
Start time: 07:15

Warm-up 2km,
60-80m strides x 4,

Tempo 10km (0.4km x 25): 38:16.1 (avg 91.85sec/400m)

1.6km 6:11.4 (93.7, 92.0, 92.3, 93.3),
3.2km 6:11.8 (92.9, 93.0, 93.5, 92.4),
4.8km 6:09.5 (93.3, 92.0, 92.3, 91.8),
6.4km 6:11.0 (92.9, 92.6, 92.3, 93.1),
8.0km 6:07.5 (92.9, 91.0, 92.3, 91.3), (8km: 30:51.2)
9.6km 6:01.3 (91.4, 91.2, 89.7, 88.9).
25th lap 1:23.7

Warm-down 3.6km

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週三操 1000m x 6 間歇跑，疲勞尚未退去，今日光是前三公里就覺得原定配速可能跑不完預定的 12-15km，後來勉強撐住 92sec/400m 的配速，改以完成 10km tempo 為目標。還好最後仍然辛苦完成了。