Tempo (10 + 2)km (16.2K)

Temperature: 24 degrees centigrade (sunny)
Humidity: 80%
Location: Xizhi District Stadium
Start time: 06:15

Warm-up 1.2km,
60-80m strides x 5,

Tempo 9.2km (0.4km x 25): 38:49 (avg 3:52.9/km, 93.16sec/400m)

1.6km 6:16 (95, 94, 93, 94),
3.2km 6:17 (94, 93, 95, 95),
4.8km 6:11 (91, 94, 93, 93),
6.4km 6:14 (94, 94, 92, 94), (5km: 19:31)
8.0km 6:14 (93, 95, 94, 92),
9.6km 6:07 (92, 93, 91, 91),
10.0 km 1:30

rest 60sec then
10km-pace 2km: 7:16 (88, 89, 89, 88, 82)

Jogging 0.5km

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趁著今天比較涼一點，把課表改成 tempo。原本預計要跑 15km，但是跑了八公里以後決定鬆一點，改成 10 + 2，用兩組去跑。