95%MP 26km (27K)

Temperature: 22 degrees centigrade (cloudy or light rain)
Humidity: 88%
Location: Xizhi District Stadium
Start time: 06:15

Warm-up 0.7km,
50-60m strides x 5,

95%MP Long distance 26K (400m x 65): 1:53:18.9 (4:21.5/km; 104.60s/400m)

05.00km: 21:53.4,
10.00km: 43:30.1 (21:37.7),
15.00km: 1:05:12.5 (21:42.4),
20.00km: 1:27:09.6 (21:57.1),
25.00km: 1:48:53.9 (21:44.3),

Cool-down by walking home




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

今天狀況不理想，應該是因為週四、週五、週六累積過多疲勞所造成。今日目標就是配速放慢穩穩去跑，看時間允許之下能跑多少就跑多少。本來想跑到 70laps up，後來 65 圈結束後就收了。還是會疲累，但是恢復速度應該是跟的上。