100m x 5 + 400m x 12 (13.4K)

Temperature: 24 degrees centigrade (cool but humid)
Humidity: 88%
Location: CCU track
Start time: 06:30

Warm-up 2.5km,
squat-jump 35 times,

(100m stride + 360m jogging) x 5 + 400m @10K-pace x 12 (rest 30s)

400ms:
81.2 (rest 30s), 80.7 (rest 30s), 83.8 (rest 30s), 83.0 (rest 30s),
81.2 (rest 31s), 85.7 (rest 30s), 84.1 (rest 30s), 84.6 (rest 30s),
85.4 (rest 31s), 82.8 (rest 32s), 89.3 (rest 29s), 82.8.

avg 83.7s/rest 30.4s

Warm-down by easy 2.6km (70-80%MP)

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今天早上蠻涼快的，跑起來真舒服。