Tempo (8+2)km (14.4k)

Temperature: 18 degrees centigrade (cloudy)
Humidity: 78%
Location: Xizhi District Stadium
Start time: 07:15

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

Tempo 8km (0.4km x 20 + 0.4km x 5): 29:34.9 (avg 3:41.86/km, 88.74sec/400m)

1.6km 5:53.1 (86.8, 88.4, 88.2, 89.6),
3.2km 5:57.2 (88.6, 90.2, 88.9, 89.5),
4.8km 5:55.9 (88.1, 89.4, 89.2, 89.2),
6.4km 5:54.9 (88.5, 88.5, 89.1, 88.8), (5km: 18:30.4)
8.0km 5:53.8 (89.1, 89.1, 89.0, 86.7);

rest 1min then
10km-pace 2km: 7:12.9 (90.7, 88.5, 88.1, 86.4, 79.1)

Easy to 90%MP 1.84km (0.46km x 4): 8:41.0
Jogging 2.1km

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可能是由於週二操間歇的緣故，今天 88sec/lap 跑不太起來，後來怕帶來太多疲勞所以就收在 8km。休了一分鐘之後覺得可以再練個幾圈，於是加跑了 2km。

接下來有兩天的輕鬆日，希望週日 30km 可以 97-98sec/lap 跑起來，就差不多了。