Tempo 10km (15K)

Temperature: 15 degrees centigrade (cool)
Humidity: 88%
Location: Xizhi District Stadium
Start time: 06:15

Warm-up 800m,
60-80m strides x 4,

Tempo 10km (0.4km x 25): 38:46 (avg 3:52/km, 93.0sec/400m)

1.6km 6:10 (88, 95, 93, 94),
3.2km 6:13 (93, 95, 92, 93),
4.8km 6:15 (96, 93, 95, 91),
6.4km 6:13 (94, 94, 92, 93), (5km: 19:25)
8.0km 6:13 (93, 94, 94, 92), (8km: 31:04)
9.6km 6:13 (93, 93, 93, 94),
10.0 km 1:29

Jogging 4km



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今天身體狀況不好，預定跑 sub-tempo 15km 勉強跑完 10km，下午很不舒服，等下班後就去看病了，鼻涕顏色是墨綠色，也開始咳嗽...