1030m x 4 + 622.5m x 2 (10.4K)

Temperature: 14 degrees centigrade (light rain)
Humidity: 93%
Location: Xizhi District Stadium
Start time: 06:45

Warm-up 2.6km,
80-90m strides x 4,

1030m x 4 + 622.5m x 2 (rest 60-70sec): 22:40.1

3:26.6 (39.2, 85.5, 81.9) (3:20.6/K), rest 61.2s;
3:33.0 (44.0, 85.5, 83.5) (3:26.8/K), rest 62.0s;
3:34.2 (85.8, 86.0, 42.4) (3:27.9/K), rest 64.4s;
3:35.6 (45.5, 86.9, 83.2) (3:29.3/K), rest 69.1s;
2:09.5 (622.5m: 88.7, 40.7) (83.2s/400m), rest 30s;
2:04.5 (622.5m: 44.8, 79.7) (80.0s/400m).


avg 3:26.1/rest 64.2sec

jogging 2.1km

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今天趁雨勢變小，趕快去練跑。第一、二道積水嚴重，所以選擇第三道練，計時的方法就是經過 400m 起跑點才按錶，所以以上的 lap time spits 僅供參考。第五趟跑得有些勉強，於是拆成兩段去跑。

配速因為氣候不佳而有些亂，希望下次前三趟可以慢一點，尤其是第一趟，然後試著順順跑完六趟。