E1 Fartlek 21.36km (23K)

Temperature: 28 degrees centigrade (cloudy)
Humidity: 70%
Location: Xizhi District Stadium
Start time: 06:25

Warm-up 1.6km,

85%MP 2.26km + Fartlek (85%MP 1.81km + Sub-VO2max-pace 0.45km) x 8 + 85%MP 1km: 1:34:26.6 (Total 21.36km; 4:25.29/km)

10:28.1;
8:14.8, 1:42.7,
8:14.4, 1:38.4,
8:13.1, 1:38.8,
8:17.8, 1:37.9,
8:16.0, 1:38.4,
8:22.5, 1:37.4,
8:18.9, 1:38.7,
8:15.8, 1:31.1 (500m: 1:41.9),
85%MP 1km: 4:42.

avg 8:16.7, 1:37.9 (86.5s/400m)

Warm-down walking 0.4km

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狀況 okay，只是有很輕微的疲勞感，可能是昨天的 project meeting 所導致。今天總算是練到預定的八趟了，接近 VO2max 的配速也是很克制地跑，我想目前大概這樣就可以了。