Fartlek (85-90%MP 1.38K+ 5K-pace 0.46K) x 10 (23K)

Temperature: 30 degrees centigrade
Humidity: 75%
Location: CCU track
Start time: 06:50

Warm-up 2.4km,
squat-jumping x 30,

Farklek (85-90%MP 1.38km + 5K-pace 0.46km) x 10: 1:18:11.6 (drinking water 6 times)

6:29, 1:36.9 (83.5s/400m),
6:26, 1:36.5 (83.9s/400m),
6:17, 1:34.2 (81.9s/400m),
6:12, 1:34.5 (82.1s/400m),
6:16, 1:34.2 (81.9s/400m),
6:14, 1:36.2 (83.6s/400m),
6:14, 1:35.8 (83.3s/400m),
6:12, 1:36.2 (83.6s/400m),
6:08, 1:37.6 (84.9s/400m),
5:49, 1:30.3 (78.5s/400m).

avg 6:13.7, 1:35.2

Warm-down by jogging 2.2km (13:00)

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今天太晚出門，後半程差點被大太陽烤焦，雖然配速蠻快的，不過後面真的跑得很勉強，水 (水 + 運動飲料) 怎麼喝都不夠。

今天快跑的時候，腳踝的推蹬做的比較好，連帶速度也容易出來。