E1 Fartlek 16.8km (19.1K)

Temperature: 29 -> 32 degrees centigrade (sunny)
Humidity: 72%
Location: Xizhi District Stadium
Start time: 06:25

Warm-up 1.2km,

85%MP 2.26km + Fartlek (85%MP 1.81km + LT-pace 0.45km) x 6 + 85%MP 955m: 1:14:54.6 (Total 16.8km; 4:27.53/km)

10:54.3;
8:17.7, 1:39.5,
8:13.2, 1:42.2,
8:21.1, 1:42.3,
8:15.9, 1:43.4,
8:18.8, 1:45.5,
8:11.1, 1:41.7,
2:02.3, 1:53.5.

avg 6:16.3, 1:42.4 (90.5s/400m)

Warm-down 1.1km

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狀況不好，而且昨天太晚就寢 (近十二點)，太陽又很大，運動場的氣溫顯示 32 度，只得見好就收。

跟老婆計畫明年二月參加東京馬拉松，整個動力都起來了。