Current city(所在城市)	吉隆坡	Kuala Lumpur
Weather (天气)	晴30度	Sunny 30'C
Exercise (运动展示）	平地跑步	Flat Ground Free Run
Focus(注重部分)	腿部	Foot work

Prolog 前言

First of all, I would like to take this opportunity to thank my friend @linnyplant, which she care to share with me her view. Trust me, I'm doing everything I can to learn from her, to be the better version of myself. First picture, make sure it's something worth she click on it. I don't know whether this photo will succeed, but I've tagged her, so she'll probably be thinking if I badmouth her. LOL. This is how it looks like at 6:30am from where I stay. I love the view, but normally I don't get time to stay here and wait for the sun pop up. I am either weekday rushing to go to work, or weekend rushing out for the morning free run(most of the time I'm walking, but I will explain that later).

首先我要感谢我的朋友 @linnyplant 她一直鼓励和支持我。她的敢怒敢言一直是我坚强改变自己的动力。她今天分享到，如果要别人看自己的部落格，最重要不单是标题党，更重要是首图的吸引力。如果我再继续汗流满面的对着镜头当封面，迟早粉丝被闷死。她还建议了，弄一些风景照什么的有趣的，才容易钓鱼。所以，今天出门之前大概六点半在家门口拍了这一张照骗，不知能不能满足李妮妹妹。我本身很喜欢这个景色的，只是如果平时工作日这个时候都在赶去上班了。如果是周末，像今天又要赶着去运动跑步了，从来都没有时间慢慢欣赏日出。

Workout 运动

It's been months I have not do a full sprint due to my knee problem. I couldn't run far or fast due to uric acid had literally spoil my joints and leave me with much pain if I attempt to run. Again, my best friend @linnyplant once pointed out, those are not FREE RUN as identified on my app record, because my 10 minutes per kilometers is walking speed. Also, my buddy @king-cobra has been expecting me to show him some improvement since he offered me guidance, so here's what I got today, for the sake of showing sincere to my friends, I did a sprint by the lake jogging track. Lungs exploding sprint for 52 minutes. I did not read the statistics, but I guess this is the best I did so far.

我都已经很多个月（说不定已经好几年）没有跑了，平时半走半跑的不算。由于尿酸高，所以跑步对我来说膝盖是不好受的，跑得越多伤得越疼。当然，我还记得好朋友 @linnyplant 之前取笑我说我的不是跑步时速，步行就差不多。再加上友友 @king-cobra 一直不停鼓励我和教导我，我都不好意思了。还是决定来交一次功课吧。全程52分钟，爆肺超跑。我没有特地去注意数据，不过我相信这应该是最快的一次了。

Specially dedicate this to #teammalaysia for all your effort in arranging the t-shirts. I love it very much.

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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/2018/12/15/cn-sport-workout-diary-episode074-%e8%bf%90%e5%8a%a8%e7%b3%bb%e5%88%97%e7%ac%ac%e4%b8%83%e5%8d%81%e5%9b%9b%e6%9c%9f/

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