E1 Fartlek 19km (20.1K)

Temperature: 19 -> 23 degrees centigrade (sunny)
Humidity: 70 -> 60%
Location: Xizhi District Stadium
Start time: 06:50

Warm-up by jogging 0.8km,

Fartlek (88-90%MP 1.81km + 5K pace 0.453km) x 8 + 90%MP 0.9km: 1:21:19.8 (Total 19.02km, 42 laps; 4:16.5/km)

8:15.4, 1:31.7,
8:09.1, 1:31.9,
7:59.7, 1:32.0,
8:06.6, 1:32.1,
8:11.3, 1:29.1,
8:11.3, 1:31.6,
8:04.4, 1:30.4,
8:10.2, 1:29.2.
90%MP 0.905km: 4:03.8
avg 8:08.5, 1:31.0 (80.4s/400m)

Warm-down by jogging 0.3km

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考量到教練曾說過我的 Fartlek 課表太強，因此輕鬆跑的圈數增加 (輕鬆跑 : 快跑 = 4:1)。快跑的速度已經超越了　5K pace，不過一直到最後兩趟以前都不會覺得很勉強，都是很自然就跑到同樣的配速。