Tempo 12km (16K)

Temperature: 15 degrees centigrade (very cool)
Humidity: 70%
Location: Xizhi District Stadium
Start time: 06:15

Warm-up 2.1km,
60-80m strides x 5,

Tempo 12km (0.4km x 30): 45:32.7 (avg 3:47.7/km, 91.09sec/400m)

1.6km 6:07.6 (92.3, 91.1, 92.6, 91.5),
3.2km 6:05.8 (91.5, 91.3, 90.9, 92.1),
4.8km 6:05.0 (90.9, 91.0, 91.0, 92.0),
6.4km 6:02.3 (90.4, 90.5, 90.6, 90.8), (5km: 19:03.5)
8.0km 6:04.6 (90.8, 91.4, 90.7, 91.6), (8km: 30:25.2)
9.6km 6:04.5 (91.5, 90.2, 91.3, 91.5),
11.2km 6:06.2 (89.5, 93.3, 92.1, 91.2), (10km: 37:59.2)
12.0km 2:56.7 (90.0, 86.7).

Jogging 1.6km

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今天第一次穿虎走練跑，順利完成 12km 的 tempo run，速度還不錯，希望以後 12km 可以在 45min 以內完成。