MPSS 3.2km x 4.5 (19.6K)

Temperature: 20 degrees centigrade (sunny)
Humidity: 73%
Location: Xizhi District Stadium
Start time: 06:50

Warm-up 2.6km,
90m strides x 5,

MPSS (drop sets) 3.2km:
(5K-pace 400m + 10K-pace 800m + MP 2km + jogging 400m) x 4
+ 1.6km (1500m pace 400m + sub-LT 1200m)

400m: 78.9s;  800m: 2:54.4; 2km: 8:09.6 (97.92s/400m)
400m: 81.8s;  800m: 2:55.2; 2km: 8:04.7 (96.94s/400m)
400m: 83.9s;  800m: 2:55.9; 2km: 8:08.6 (97.73s/400m)
400m: 81.9s;  800m: 2:56.5; 2km: 8:08.3 (97.66s/400m)
400m: 74.9s; 1200m: 4:45.4 (95.5, 96.2, 93.6)

Cool-down 0.5km

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今天起的太晚，再加上第一次練 MPSS，所以預計只跑四組；後來覺得狀況不錯，所以多跑一組快的 drop set。