Sub-LT 24km (27.7K)

Temperature: 23 degrees centigrade (rainy and windy)
Humidity: 84%
Location: Xizhi District Stadium
Start time: 05:50

Warm-up 1.6km,
60m stride x 3,

Sub-LT 24km: 1:35:14 (3:58.08/km; 95.2s/400m)
drinking water at 23rd, 39th, and 51st laps
Strava record: http://www.strava.com/activities/417180188
 5km: 19:55
10km: 39:48 (2nd 5km: 19:53)
15km: 59:43 (3rd 5km: 19:55)
20km: 1:19:37 (4th 5km: 19:54)
21.2km: 1:24:25
24km: 1:35:14
last 1600m: 6:04

Cool-down by jogging 1.6km



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間歇性大雨伴隨強風，加上兩天前剛跑完 1000m x 7，使得想要穩穩跑到 94s/400m 的計畫變得十分勉強 (強風一吹根本就悲劇)。抱著跑快無望，有練就好的心態，穩穩給他跑完 24km。如果有人幫補水，應該可以少個 15 秒。尾段 2km 的配速有拉高到 LT 的水平，最後一圈跑到 86s。

也許週五可來一次 MPF 12km 小小刺激，週日再來一次 MP 110min，然後就進入 tapering weeks 了。