Fartlek 18.55km (20.7K)

Temperature: 17 degrees centigrade (light rain)
Humidity: 70%
Location: Xizhi District Stadium
Start time: 06:15

Warm-up 1.5km,

Fartlek 41laps: (0.9km easy + 0.45km VO2MAX + 0.7km easy + 200m 1.5km-pace) x 8: 1:14:22

1st 2.25km: 9:55.9 (VO2MAX 0.45km: 1:42.0; 200m: 35.9s),
2nd 2.25km: 9:43.1 (VO2MAX 0.45km: 1:35.5; 200m: 35.1s),
3rd 2.25km: 9:38.8 (VO2MAX 0.45km: 1:30.3; 200m: 35.5s),
4th 2.25km: 9:39.1 (VO2MAX 0.45km: 1:35.8; 200m: 35.9s),
5th 2.25km: 9:42.1 (VO2MAX 0.45km: 1:35.6; 200m: 35.0s),
6th 2.25km: 9:37.9 (VO2MAX 0.45km: 1:34.9; 200m: 38.3s),
7th 2.25km: 9:36.2 (VO2MAX 0.45km: 1:33.5; 200m: 37.5s),
8th 2.25km: 9:41.2 (VO2MAX 0.45km: 1:35.0; 200m: 37.0s),
slow-down 2 laps.

avg VO2MAX 0.45km: 1:35.3; 200m: 36.2s

Warm-down 0.4km

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天氣很好，跑道積水狀況輕微。最近狀況不好，因此今日配速保守為上。第六圈時跑去解大便。後半段的 200m 1500m-pace 跟上次一樣跑不太起來，不過整體操練感覺因為配速較保守，所以只是略為勉強。