E1 Fartlek 20.38km (22.3K)

Temperature: 19 -> 22 degrees centigrade (cloudy)
Humidity: 83 -> 75%
Location: Xizhi District Stadium
Start time: 06:50

Warm-up by jogging 1.35km,

Fartlek (88-90%MP 1.81km + 3K pace 0.453km) x 8 + 90%MP 2.26km: 1:27:27.9 (Total 20.38km, 45 laps; 4:17.4/km)

8:18.2, 1:30.7,
8:16.3, 1:30.3,
8:08.3, 1:28.8,
8:16.5, 1:31.0,
8:15.8, 1:30.0,
8:16.1, 1:31.2,
8:14.2, 1:30.5,
8:10.4, 1:26.9.
avg 8:14.5, 1:29.9 (79.4s/400m)

95%MP 2.26km: 9:32.6

Warm-down by jogging 0.6km

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比起上次練習，Easy 的配速慢一些，快跑的部份則是快了一秒多。