Tempo 10.1km (14.2K)

Temperature: 21 degrees centigrade (humid)
Humidity: 97%
Location: Xizhi District Stadium
Start time: 06:43

Warm-up 2.2km,
60-80m strides x 5,

Tempo 10.1km (0.4km x 25.25): 39:28 (avg 3:54/km, 93.8sec/400m)

1.6km 6:14 (93, 93, 94, 94),
3.2km 6:17 (95, 94, 94, 94),
4.8km 6:16 (94, 94, 93, 95),
6.4km 6:15 (93, 95, 93, 94), (5km: 19:33)
8.0km 6:15 (93, 93, 94, 95), (8km: 31:17)
9.6km 6:17 (95, 94, 94, 94),
10.1km 1:50

Jogging 1.6km



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跑看看 tempo，不過兩天前下背部拉傷復發，吃了止痛消炎藥和肌肉鬆弛劑，今天明顯速度出不來。