Tempo 8km + VO2max 1000m x 2 (13.2K)

Temperature: 25.8 degrees centigrade
Humidity: 69%
Location: CCU track
Start time: 10:00

Warm-up 1.5km,
50-60m strides x 3,

Tempo 8km + 1000m VO2max x 2

Tempo 8km
0-2km: 7:22.7
2-4km: 7:22.2
4-6km: 7:30.2
6-8km: 7:29.2

rest 1:30,

1000m x 2,
3:24.4 (39.9, 83.7, 80.8), rest 60sec,
3:26.5 (44.8, 84.7, 77.0). (last 200m: 37sec)

Warm-down 1.5km

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昨晚被 Sherry 鬧了一整夜沒睡，今天早上補眠到 9:30 才出門練跑。課表很明顯跑不太起來，本來要跑 10km 也作罷，後面改成 1000m x 2 做補強，應該也可以收到效果。