Current city(所在城市)	吉隆坡	Kuala Lumpur
Weather (天气)	晴31度	Sunny 31'C
Exercise (运动展示）	间歇爆发力跑步	Short burst running
Focus(注重部分)	腿部	Feet

Prolog 前言

This was happening in Monday, the replacement holiday for Hari Malaysia, our national holiday. Sunday night clubbing indeed taken me slept through like half the morning, only got up by 10am. 这个运动日记本来是星期一的，今天才有机会贴上来。星期一是马来西亚日的补假，而星期日就和朋友到酒吧去作乐了一下，结果累事了，隔天睡到十点钟才起床。
Anyway, after lunch had a good rest, playing with the computer for awhile, and finally I decided to hit the high gear by 6pm. Off I grabbed my gears and hit the park for a burst run. Before I left the house, I decided to load a full portion of protein first.还好，午餐过后在家休息了一下，玩了一下电脑，心情也很放松，所以还是决定穿了鞋就往公园去了。离开家前先灌了一杯高蛋白质奶昔。

Workout 运动

I broke it down to 4 different sessions in total. 今天的运动分成了四个部分

First 1km short run and about 5 minutes of slow walk to warm up. This I did not record on this phone, I have it with my the other phone which I'm too lazy to grab my phone now.
开始漫步跑第一公里，然后大概在走五分钟，当时热身。我没有把这个记录在这手机，原因是另外一台手机在计时，而我现在又懒得爬过去拿。

And then followed by XERXES. 200m twice, 1km, 200m twice. Completed 1.8km in 13:01 You see, having Jennifer to run together proven to be more encouraging(no I don't know who is she, but trying to catch up another regular runner is damn fun!然后就是跑XERXES课程。两次200米，然后1公里，再来两次200米。总共跑了1.8公里，耗时13分01秒。看到不，图片里的珍妮弗被我追着跑。别误会，我不认识她，不过她衣服上面有名字。总觉得友人陪跑特别精神爽，有着源源不绝的原动力。怎么可以在女孩子面前泄气怠慢了下来呢。怎么也要把整个课程撑完！

Feelings 感想

There is a lot of placebo feeling I must say, as I'm wearing my favorite shoe. If you have not read about my favorite Vibram Fivefingers, the photo is a hyperlink to take you to the article I wrote about my shoes. Total distance including of walking, jogging are 7.43km. It's been awhile since I hit this numbers. 可能真的是太多心理作用了。我觉得只要我穿上这双天下无敌五指鞋，我就可以跑很快跑很远了。如果你还没读到关于我的运动装备，快点击上图过去看看。今天总里程7.43公里，连慢跑，走，和爆发力奔跑。都已经很久没有试过跑这种里程了。看来很快我又回归12公里了。

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Supporting discontinued contests and to keep #cn-sport alive 延续 @tvb 的活动精神继续参与使用 #cn-sport 标记

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I would like to thank all my friends and family who has been supporting me. Feel free to leave me feedback by clicking below yellow banner. > 谢谢大家一直以来的支持和对我疼爱有加。如果方便，请你点击下图到我的个人资料网页为我留言请我吃星星哈。

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Posted from my blog with SteemPress : http://davidke20.vornix.blog/2018/09/20/cn-sport-workout-diary-episode032-%e8%bf%90%e5%8a%a8%e7%b3%bb%e5%88%97%e7%ac%ac%e4%b8%89%e5%8d%81%e4%ba%8c%e6%9c%9f/

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