Easy 4.6km + MPF 9.2km (14.7K)

Temperature: 21 degrees centigrade
Humidity: 78%
Location: Xizhi District Stadium
Start time: 06:00

Warm-up 4.6km + 80-100m strides x 5,

Marathon-pace Fartlek (MP 1.2km + 10K-pace 0.4km) x 5 + MP 0.8km: 37:23.8

4:58.2, 1:27.4;
5:01.9, 1:27.6;
5:01.7, 1:26.7;
5:00.7, 1:27.6;
4:58.4, 1:28.4;
5:05.2.

Warm-down 0.5km

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昨天的質量稍高，今天原本想輕鬆跑 15km，後來想試試看 MPF，算是為之後的課表暖暖身。不過現在才發現建議的課表是 (MP 1.6km + LT 0.4km) x 6-10，所以今日所操的質相較之下重了不少。