400m x 10 + 100m x 5 (12.3K)

Temperature: 31 degrees centigrade
Humidity: 74%
Location: CCU track
Start time: 15:30

Warm-up 2.5km,
squat-jumping x 50

400m @10K-pace x 10 (rest 30s) + (100m stride + 360m jogging) x 5

400ms:
85.5 (rest 32s), 85.8 (rest 32s), 85.9 (rest 30s), 86.1 (rest 30s),
85.7 (rest 31s), 86.1 (rest 29s), 86.3 (rest 31s), 85.6 (rest 31s),
85.3 (rest 29s), 83.2.

avg 85.67s

Warm-down 2.5km

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因為因為早上要帶女兒去打預防針，所以移到下午練跑。100m x 5 的最後一趟只有 14 秒整左右，覺得有點慢。