| Current city(所在城市) | 吉隆坡 | Kuala Lumpur |
| Weather (天气) | 晴28度 | Sunny 28'C |
| Exercise (运动展示） | 散步 | Walking |
| Focus(注重部分) | 腿部 | Feet |
Prolog 前言
Continued from yesterday's interval run, today my ankle doesn't feel too well. Now that I think back, despite I run fast on my first KM, but the rest interval I had progress so much less then my normal brisk walking! Which result in more fatigue and my knees and ankle has taken much more impact than my usual jog/brisk walking. 昨天的间歇性跑步可能带来了一些伤害，今天觉得脚跟有一些麻。走步时有些疼。可能是昨天跑第一公里时真的跑得太快/步伐错误。第二公里根本是有气没力，走得比平时还慢很多，结果第三公里根本就是硬撑下去，身体的疲劳让脚跟/膝盖造成了一些伤害吧。感觉上，跑怎么都比竞走伤吧。Workout 运动
Sunday is usually a busy day for me. Since I'm already out to the park before 7am, all I gotta do is decide what exercise should I do. I was flipping in my Freeletics running app whilst I'm walking and warming myself up, and decided I might as well continue walking to continue sweat and reduce my impact to my ankle. I did not push to the brisk walking speed, but slightly faster than my normal walking speed is suffice to make me breakout sweat! 星期天本来就是我很忙的一天。既然早上清晨七点还没到就已经来到公园了，所以剩下的就是我要决定今天做什么运动了。当我一边在跑道上走步热身，一边在翻查着手机应用的跑步程序时想起，可能昨天跑的很凶，完毕后又没有冷却运动把肌肉放松而导致肌肉疼痛吧？想了一下，决定今天不挑战，直接按照热身速度走步去，相信可以减少对脚跟的伤害。虽然没有竞走的速度，但是这个步行速度已经足以让我汗流浃背了。
Feelings 感想
Technically, the session ended with absolutely no surprise. Its not fast for my usual brisk walking. I wouldn't accept anything less than 6km/hour nowadays. So, today is consider pretty bad. What gave me a relief is, after that close to 5km walk, my ankle no longer in pain? Perhaps next time I shall do a cool down exercise before I stop my jog? I have a clubbing session tonight meeting some old friends, let's hope I still be able to get out of my bed tomorrow morning and do my interval run again. 基本上，今天的速度实在不能有什么惊喜可言了。就是不够快，也不是慢就对了。依照我平时的快速走步都有时速六公里以上的，所以今天不能说跑得爽。但是，比较意外的是，脚跟竟然不疼了。说不定真的是昨天没有做冷却运动而导致的肌肉疼痛。今晚上还要去泡夜场找朋友。希望明天还爬得起床再来挑战间歇跑步吧。
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Posted from my blog with SteemPress : http://davidke20.vornix.blog/2018/09/16/cn-sport-workout-diary-episode031-%e8%bf%90%e5%8a%a8%e7%b3%bb%e5%88%97%e7%ac%ac%e4%b8%89%e5%8d%81%e4%b8%80%e6%9c%9f/