(300m + 100m) x 4 + E2 fartlek x 7 (16.7K)

Temperature: 25.6 degrees centigrade
Humidity: 71%
Location: CCU track
Start time: 16:10

Warm-up 1.5km,

(300m + 100m) x 4 + (95%MP 800m + LT 800m) x 7: 52:11.2

103.6, 104.0, 104.6, 103.6, (300m-100m x4)
106.1, 104.3, 89.9, 90.5,
104.7, 102.2, 88.2, 90.9,
105.2, 100.8, 89.2, 89.6,
103.6, 102.0, 90.2, 90.2,
104.2, 104.5, 87.7, 91.2,
104.3, 103.0, 90.4, 90.9,
108.9, 105.5, 90.6, 87.5.
avg: 104.2/89.8

Warm-down 2km,
400m @1500m pace (71.3sec)

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前面多加了 4 組速度訓練，之後不休息直接操 E2 Fartlek，不過跑完七組覺得有點勉強所以就只跑七組。收操後硬學弟要求幫忙帶跑千五最後一圈，我以為速度開出去了，結果只有 71.2 秒。我的速度果然退化了。