1000m x 6 (12.5K)

Temperature: 18.5 degrees centigrade
Humidity: 73%
Location: Tainan City stadium
Start time: 07:45

Warm-up 2.2km,
50m strides x 4,

1000m x 6 (rest 1 min)

3:22.4 (40.0, 83.2, 79.1), rest 1:00.4;
3:24.1 (40.0, 83.5, 80.6), rest 1:00.0;
3:22.2 (40.0, 81.0, 81.2), rest 1:00.0;
3:23.8 (40.8, 82.2, 80.8), rest 1:00.3;
3:21.7 (40.2, 80.7, 80.8), rest 0:59.9;
3:22.4 (41.3, 82.3, 78.8).

avg 3:22.76

Warm-down 3.3km,
400m: 71.5 sec, jog 400m

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

早上在台南市立體育場遇到佑歷和德鍚，他們應該是來晨操而已，我間歇跑完第一趟他們就先走了。跑完以後，遇到一位前輩，年紀大概有五十幾歲了，他告誡我要注意核心肌力，把動作做好，尤其手臂擺動 (前後而非左右) 和髖關節的部位要特別注意。下背部的和腿後肌的柔軟度也要加強。