400m x 10 + 100m x 5 (11.5K)

Temperature: 29 degrees centigrade
Humidity: 76%
Location: CCU track
Start time: 06:50

Warm-up 2.9km,
80-100m strides x 2,

400m @10K-pace x 10 + (100m stride + 360m jogging) x 5

400ms:
88.8 (rest 32s), 84.3 (rest 32s), 86.0 (rest 30s), 85.8 (rest 30s),
88.1 (rest 30s), 87.7 (rest 29s), 87.3 (rest 31s), 85.0 (rest 30s),
87.1 (rest 30s), 87.5, jogging 150m

Warm-down 1km

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原本以為肌肉有點緊繃，今天大概跑不起來，不過暖完身之後就好多了。倒是 400ms 有點累，希望不是中間慢跑 100m 休息不夠的關係 (不過應該不太可能)。