200m x 6 (with 600m jogs): 12K

Temperature: 9.6 degrees centigrade
Humidity: 70% (cloudy)
Start time: 9:40

Warm-up 3km (16:24),
200m x 6 (with 600m jogs; 3:30-3:35),

approximately 35sec/200 (actually, 120 steps)

Warm-down 4.2km (22:50)

Mileage today: 12km

+++++++++++++++++++++++++++++

因為明天想休息，所以今天突發奇想地安插兩百公尺反覆跑，因為疲勞尚未恢復，或者因為在早上操練的緣故，所以秉持「操夠了，就停止」的原則，只跑了 6 趟。而且今天不在田徑場上跑，而是選在草皮和泥地上進行。此外，中間的恢復跑都在草地上完成。

照預定計畫來說，下週是休息週，所以里程數減少，強度稍微增加。

Plan for next week：

Sunday: Rest
Monday: Generic aerobic 18km

• 6km 90%MP + 6km 95%MP + 6km MP

Tuesday: Easy 8-10km
Wednesday: Generic aerobic 14km

• 2km 80%MP + (1500m 90% MP + 500m LT) x 5 + 2km 80%MP

Thursday: Easy 8-10km
Friday: (Easy) Long distance 28-32km @5:20-4:50/km
Saturday: 100m x 16 (with 300m jogs)