95% MP 22km (23.2K)

Temperature: 18 degrees centigrade (cloudy or light rain)
Humidity: 90%
Location: Xizhi District Stadium
Start time: 06:20

Warm-up 1.0km,
50-60m strides x 5,

95%MP Long distance 22K (400m x 55): 1:32:40.9 (4:12.8/km; 101.10s/400m)

05.00km: 20:49.6,
10.00km: 41:45.0 (20:55.4),
15.00km: 1:02:57.6 (21:12.6),
20.00km: 1:24:23.7 (21:26.1),
22.00km: 1:32:40.9 (08:17.2; 21,1km: 1:28:53.4),

Cool-down by walking home.




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

昨晚就有輕微的感冒前兆，於是今天早上的長跑練習就保守一點，見好就收，只跑了 20km 多一點。配速還可以，前 12km 的自身感覺算輕鬆，後來腿有些重，不過最後幾公里有恢復過來。