E2 Fartlek 16.94km (19.6K)

Temperature: 28 -> 30 degrees centigrade (mist to sunny)
Humidity: 80%
Location: Xizhi District Stadium
Start time: 06:30

Warm-up 1.6km,

85%MP 2.26km + Fartlek (85%MP 1.36km + LT 0.9km) x 6 + LT 1.1km: 1:12:39.0 (Total 16.94km; 4:17.32/km)

10:30.3;
6:17.1, 3:31.8,
6:08.0, 3:26.7,
6:09.3, 3:29.4,
6:06.1, 3:30.6,
6:13.7, 3:29.6,
6:04.3, 3:27.4,
1:44.37, 1:45.1, 45.4 (200m)

avg 6:09.8, 3:29.3 (92.5s/400m)
drinking water at the 12th, 22nd, and 32nd laps.

Warm-down 1.1km

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昨天有做 box squat-jumping x 10 x 3，多了一組有差，今天有些腿痠，不過還是可以跑。最後一組（第六組）跑完以後多跑兩圈又 200m，感覺比起前幾組順一點。