200m x 4 x 4 (8.5K)

Temperature: 25 degrees centigrade
Humidity: 68%
Location: CCU track
Start time: 17:30

Warm-up 2.3km,
60-70m strides x 4,

200m x 4 x 4 (rest 30sec/2.5min)

31.7, 32.7, 32.3, 31.8, rest 2:30;
31.7, 32.3, 33.1, 32.9, rest 2:29;
31.7, 32.5, 32.9, 33.1, rest 2:30;
32.8, 32.7, 33.4, 33.1.

avg 32.54

Warm-down 2.3km

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今天有博仰陪我跑一組，本來預計跑五組，後來真的缺氧到不行，不想讓週末的比賽成績太難看，所以少跑一組，不過我想強度已經夠了。