1000m x 6 (12K)

Temperature: xx degrees centigrade
Humidity: xx%
Location:
Start time: 16:50

Warm-up 1.7km,

60-70m strides x 3,

1000m x 6 @5K-pace (rest 1min)

3:20.0 (80.3, 78.7, 41.0), rest 1:00;
3:18.8 (36.8, 81.4, 80.5), rest 1:01;
3:22.2 (77.6, 83.0, 41.5), rest 0:59;
3:22.0 (39.0, 81.3, 81.7), rest 1:00;
3:26.6 (82.6, 84.1, 40.0), rest 1:01;
3:22.8 (40.4, 82.7, 79.7)

avg 3:22.06

80%MP->VO2max 0.46km x 5 (151.3, 133.5, 118.0, 110.1, 91.4)

Bolt's strides 60m x 2,
Warm-down 1.6km

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博仰有事不能來，所以這一次的 1000m 間歇自己一個人跑，不過好像是有史以來配速最快的一次。第五趟開始感受到類似比賽的痛苦，尤其最後一趟更是辛苦，不過還是順順跑 (撐) 完，並沒有刻意亂衝。