200m x 10 + 400m x 1 (12.5K)

Temperature: 20 degrees centigrade (cool)
Humidity: 78%
Location: CCU track

Warm-up 3.7km (21:01),
200m x 10 (jogging 400m) + 400m x 1

200m x 10:
31.5, rest 2:16;
32.9, rest 2:16;
32.0, rest 2:43;
32.1, rest 2:19;
32.3, rest 2:18;
31.2, rest 2:35;
31.9, rest 2:15;
31.3, rest 2:19;
31.8, rest 2:20;
32.3, rest less than 3 minutes
(avg: 31.93)

400m x 1: about 63.0 sec

Warm-down 2.4km (14:29)

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今天的狀況很差，而且休息間隔較以往縮短了15-20 秒，200m 反覆跑的最後一趟就有點勉強。然後只休息不到三分鐘再衝一趟 400m，果然在後面兩百公尺進入無氧的境界，最後一百更是雙手雙腿一起游到終點。因為跑的有些昏頭，按錶也沒有按好，所以至於這趟 400m 只能約略估計為 63 秒。