Tempo 7.36km + 3.22km + 2.3km (17.3K)

Temperature: 18 degrees centigrade (sunny)
Humidity: 80%
Location: CCU track
Start time: 07:00

Warm-up 1.7km,
60m strides x 2,

Tempo 12km

7.36km (0.46km x 16): 27:38.0, shitting for 3min;
3.22km (0.46km x 7): 12:00.1, shitting for 3min;
2.3km (0.46km x 5): 8:20, shitting again.

avg 90.1 sec/400m; 89.4 sec/400m; 86.95 sec/400m

Warm-down 2.6km.

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有氧耐力有退一些，然後今天不知道怎麼搞的，一直跑廁所拉肚子，打亂了整個練習。