Fartlek 15km (16.6K)

Temperature: 16.5 degrees centigrade (light rain)
Humidity: 80%
Location: Xizhi District Stadium
Start time: 06:50

Warm-up 1km, 30m? strides x 1,

Fartlek 33laps: (0.9km easy + 0.45km VO2MAX + 0.7km easy + 200m 1.5km-pace) x 6 + MP 1.35km: 1:03:13.3

1st 2.25km: 9:52.3 (VO2MAX 0.45km: 1:36.2; 1.5km-pace 200m: 35s),
2nd 2.25km: 9:34.9 (VO2MAX 0.45km: 1:28.5; 200m: 35s),
3rd 2.25km: 9:37.0 (VO2MAX 0.45km: 1:33.8; 200m: 35.8s),
4th 2.25km: 9:37.6 (VO2MAX 0.45km: 1:36.8; 200m: 35.3s),
5th 2.25km: 9:28.0 (VO2MAX 0.45km: 1:32.7; 200m: 35.6s),
6th 2.25km: 8:41.2 (VO2MAX 0.45km: 1:30.3; 200m: 36.1s).

Warm-down 0.6km

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今天嘗試比較不一樣的 Fartlek，融入了高的速度，但是恢復時間仍然充足，所以練完覺得並不勉強。半馬賽後至今已經慢跑或休息了四天，大腿有輕微的酸痛感，應該馬上就會消失。