Fartlek 18.1km (20.9K)

Temperature: 16 degrees centigrade (light rain)
Humidity: 87%
Location: Xizhi District Stadium
Start time: 06:10

Warm-up 2km,

Fartlek 40laps: (0.9km easy + 0.45km VO2MAX + 0.7km easy + 200m 1.5km-pace) x 8: 1:14:22

1st 2.25km: 9:49.6 (VO2MAX 0.45km: 1:42.1; 200m: 36.3s),
2nd 2.25km: 9:34.5 (VO2MAX 0.45km: 1:33.2; 200m: 35.9s),
3rd 2.25km: 9:32.9 (VO2MAX 0.45km: 1:32.8; 200m: 35.4s),
4th 2.25km: 9:32.8 (VO2MAX 0.45km: 1:36.2; 200m: 39.0s),
5th 2.25km: 9:25.9 (VO2MAX 0.45km: 1:36.2; 200m: 36.8s),
6th 2.25km: 9:34.9 (VO2MAX 0.45km: 1:34.3; 200m: 36.9s),
7th 2.25km: 9:32.5 (VO2MAX 0.45km: 1:36.4; 200m: 35.1s),
8th 2.25km: 9:24.7 (VO2MAX 0.45km: 1:33.9; 200m: 35.4s).

Warm-down 0.8km

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今天淋雨跑三段變速的 Fartlek，前半段感覺良好，中途在第八圈時跑去大便。後半段的 200m 1500m-pace 跑不太起來。操練感覺稍微勉強，但是足以順順完成。沒想到 18km 可以跑到與以前的 MP 差不多時間。