98-100% MP 27.2km (28.8K)

Temperature: 21 degrees centigrade (sunny)
Humidity: 75%
Location: Xizhi District Stadium
Start time: 07:25

Warm-up 1.1km,

95-98%MP Long distance 30K (400m x 75): 2:04:06 (4:08.2/km; 99.28s/400m)

05.00km: 20:13,
10.00km: 40:32 (20:19),
15.00km: 1:00:56 (20:24),
20.00km: 1:21:16 (20:20, 18km: 1:13:08),
25.00km: 1:42:04 (20:48, 21.1km: 1:25:52),
27.20km: 1:51:11 (09:07; 2.2km).

Cool-down by jogging 500m


++++++++++++++++++++++++++++++++++++++++

今天太陽大天氣熱，跑時流了不少汗，雙腿都是鹽粒。昨晚睡不好也睡不長，昨天的 200m 反覆跑帶來些疲勞，風又大，再加上腸胃炎剛剛復原還是很虛，肝醣用的差不多了。今天原定的 30km 就變成 DNF 了。