Fartlek 20.8K (22K)

Temperature: 22 degrees centigrade (light rain)
Humidity: 95%
Location: Xizhi District Stadium
Start time: 06:25

Warm-up 1km,
60-80m strides x 2,

Farklek (80-85%MP 1.35km + Sub-LT-pace 0.45km) x 10 + MP 2.7km: 1:30:10.5 (Total 20.8km)

6:19, 1:50.2,
6:07, 1:49.2,
6:03, 1:49.5,
6:03, 1:47.7,
5:58, 1:47.8,
6:02, 1:47.3,
6:06, 1:48.4,
5:58, 1:46.0,
6:00, 1:45.3,
6:06, 1:49.0,

MP 2.7km: 2:00.1, 1:56.0, 1:53.9, 1:52.3, 1:52.9, 1:51.3

avg 6:04.2, 1:48.0 (05.5s/400m)

Warm-down 200m

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今天的目標是吃里程，配速也放慢。希望兩天後仍可跑 tempo。