MPSS 3.2km x 5 (22.7K)

Temperature: 21 degrees centigrade (cloudy)
Humidity: 73%
Location: Xizhi District Stadium
Start time: 06:40

Warm-up 2.1km,
90m strides x 4,

MPSS (drop sets) 3.2km:
(5K-pace 400m + 10K-pace 800m + MP 2km + jogging 400m) x 5: 1:12:10

400m: 79.2s;  800m: 2:51.7; 2km: 8:14.2 (98.8s/400m)
400m: 79.3s;  800m: 2:55.2; 2km: 8:13.7 (98.7s/400m)
400m: 80.7s;  800m: 2:53.7; 2km: 8:15.8 (99.2s/400m)
400m: 82.1s;  800m: 2:54.0; 2km: 8:15.3 (99.1s/400m)
400m: 80.9s;  800m: 2:53.0; 2km: 8:03.1 (96.6s/400m)

Cool-down 2.2km

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跑完三組的時候，還在懷疑到底能不能練完五組；之後順順地去跑還是 okay，最後一組也不會到十分吃力的地步。