E2 Fartlek 13.2km (15K)

Temperature: 17 degrees centigrade (sunny)
Humidity: 55%
Location: Xizhi District Stadium
Start time: 06:50

Warm-up 1.6km,

Fartlek (94%MP 800km + 10K-pace 400m) x 10 + MP 1200m: 53:56.1 (Total 13.2km; 4:05/km; 98s/400m)

3:32.9, 84.3s,
3:30.1, 88.1s,
3:25.3, 87.0s,
3:25.8, 85.4s,
3:23.3, 88.1s,
3:24.2, 87.9s,
3:25.1, 85.0s,
3:29.3, 84.0s,
3:28.0, 84.5s,
3:24.8, 80.3s,
avg 3:26.9, 85.5s

95%MP 1200m: 5:12.5

drinking water at the 13th and 25th laps.

Warm-down 0.25km

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開跑前仍有週二課表帶來的輕微疲勞感，但是起跑後就覺得 ok 了。今天直接把 1200m 90%MP+ 400m 10K pace 改成 800m 90%MP + 400m 10K pace，不過趟數僅是保守的 10 趟。覺得差不多就收了，不會覺得很累。