Tempo (9.2 + 0.8)km (12K)

Temperature: 23 degrees centigrade (sunny)
Humidity: 73%
Location: Xizhi District Stadium
Start time: 06:30

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

Tempo 9.2km (0.4km x 20 + 0.4km x 5): 35:37.8 (avg 3:52.4/km, 92.95sec/400m)

1.6km 6:18.3 (96.2, 93.6, 94.6, 93.8),
3.2km 6:13.8 (94.1, 93.2, 93.8, 92.7),
4.8km 6:12.8 (92.7, 93.4, 94.7, 92.0),
6.4km 6:10.8 (93.3, 92.4, 92.4, 92.7), (5km: 19:31.4)
8.0km 6:07.5 (90.8, 92.7, 91.8, 92.1),
9.2km 4:34.7 (91.4, 91.9, 91.4);

rest 30sec then
10km-pace 800m: 2:54.3 (89.0, 85.3)

Jogging 0.5km

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週二課表與感冒帶來的不適，影響到今天的練習，光是第一圈就覺得腿痠了。不過趕緊調整心態和課表，有跑有效果就好。