98-100% MP 30km (31.5K)

Temperature: 13 degrees centigrade (rainy)
Humidity: 85%
Location: Xizhi District Stadium
Start time: 07:15

Warm-up 1.2km,

98%MP Long distance 30K (400m x 75): 2:01:26.4 (4:02.9/km; 97.15s/400m)

05.00km: 20:17.6,
10.00km: 40:37.2 (20:19.6),
15.00km: 1:01:00.9 (20:23.7),
20.00km: 1:21:14.7 (20:13.8, 18km: 1:13:08),
25.00km: 1:41:30.4 (20:15.7, 21.1km: 1:25:45),
30.00km: 2:01:26.4 (19:56.0).

Cool-down by jogging 300m and walking home


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雨勢不小，加上昨日摔倒造成兩腿脛骨有傷勢，能跑就好。雖然兩天前才跑完 tempo，但是一開始的配速比上次還快。還好忘了上次跑多少，不然可能又卯起來破 PB ，這樣就更累了。

累積了非常多的疲勞呢！