Current city(所在城市)	吉隆坡	Kuala Lumpur
Weather (天气)	阴24度	Cloudy 24'C
Exercise (运动展示）	间接跑步	Interval run
Focus(注重部分)	腿部	Legs

Prolog 前言

Today is marvelously nice. Mild rain over the midnight, weather in the morning is very chilling. Not cold, but just nice. I was again, dragging my ass off the bed and playing with my phone, and ended up got myself out from the house by 7:15am. Still too much excuse! But I think I'm making progress!
今天的天气非常好。昨天晚上下了连夜雨，今早的气温相当凉快。不冷，但是刚刚好凉快。我还是一如往常，拖一下这个，搞一下那个有浪费了很多时间。到最后出门的时候看了一看时间都已经七点一刻了。虽然藉口多，但是我觉得今天应该会有突破！

Workout 运动

Today's workout as usual, fight for my self psychologically! And guess what, I had success! Initially there's this 15 minutes warm up, I'm doing it with my usual walking pace. The weather is a little too chilling to warm myself up. By the time 15 minutes passed, I decided to hit the high note and catch with 100 meter sprint. Followed by a short rest, and 200 meters, 400m, back to 200 meters, 400 again and 200 and 100. Total 1.6km done!

我目前最大的敌人就是我的思绪。今天总算有些突破。开始时就要走15分钟热身。一如往常，走了也不觉得热了身，可能由于天气太好，所以没有流汗。既然热身时间过了，我也没有想太多直接就开跑了，一百米，二百米，四百米，再来二百米，再四百米，最后二百米，一百米就完成了一点六公里！

Feelings 感想

Including other walking distance, total distance coverage 5.07km, total time taken 50 minutes and 7 seconds. Can I say this is good? Probably not for overall performance, but the sprint does pretty well. Rest of the time I slow down to recover, but the sprint manage to cover all the short fall and finishes the run with overall 6km per hour and above.

加上其他走步与跑步的里程，中共走了5.07公里。耗时50分钟零7秒。能算好吗？不能吧，整体来说还有待改进。不过我觉得跑步方面到时很大进步。跑步间休时的速度我已经放慢了来休息，尽量保持体力来应付接下来的跑步路段。到最后，全程的平均速度达成了时速六公里以上。

 

 

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Posted from my blog with SteemPress : http://davidke20.vornix.blog/2018/09/10/cn-sport-workout-diary-episode027-%e8%bf%90%e5%8a%a8%e7%b3%bb%e5%88%97%e7%ac%ac%e4%ba%8c%e5%8d%81%e4%b8%83%e6%9c%9f/

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