Fartlek (90%MP 1.38K+ 10K-pace 0.46K) x 5 + Tempo 2.5km (17.3K)

Temperature: 26-28 degrees centigrade
Humidity: 81%
Location: CCU track
Start time: 06:12

Warm-up 3km,
60-80m strides x 2,

Farklek (90%MP 1.38km + 10K-pace 0.46km) x 5 + Tempo 2.5km: 51:59.8

6:04, 1:38.3 (83.3s/400m),
6:12, 1:39.2 (81.4s/400m),
6:02, 1:38.3 (80.1s/400m),
6:04, 1:35.3 (83.6s/400m),
6:00, 1:37.6 (83.8s/400m),
3:58 (0.92km), then Tempo 2.5km: (avg 91.1sec/400m)
1:53.9, 1:45.9, 1:44.1, 1:42.6, 1:41.2, 41.9 (200m).

Warm-down 1.5km

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今天操 E2 fartlek，把強度跑出來，跑量減少。雖然累積幾週下來的疲勞感還在，但是今天練這樣剛剛好。