Tempo 8km + 4km (17.5K)

Temperature: 28 degrees centigrade
Humidity: 80%
Location: CCU track
Start time: 06:40

Warm-up 3.2km,

Tempo 8km (32:07), rest 1.5min, Tempo 4km (15:45)

Tempo 8km: 32:07 (avg: 96.37sec/400m)
0-2km: 8:05.4 (97.9, 99.0, 96.1, 96.9, 95.5),
2-4km: 8:02.8 (87.9, 97.0, 97.3, 95.1, 95.4),
4-6km: 7:58.4 (94.8, 96.8, 95.7, 95.5, 95.6),
6-8km: 8:00.8 (96.4, 96.7, 96.4, 95.4, 95.9).

rest 1.5min,

Tempo 4km: 15:45 (avg: 94.54sec/400m)
0-2km: 8:08.7 (97.7, 97.0, 97.3, 99.2, 97.4)
2-4km: 7:36.7 (98.0, 94.7, 91.7, 88.7, 83.6).

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天氣熱，跑 tempo 蠻痛苦的，而且最大攝氧從配速來看似乎掉了不少。