E2 Fartlek 15.2km (19.7K)

Temperature: 19 degrees centigrade (cloudy)
Humidity: 86%
Location: Xizhi District Stadium
Start time: 06:50

Warm-up 2.2km,
60-80m strides x 4,

Fartlek (94%MP 800km + 10K-pace 400m) x 12 + MP 0.8km: 1:01:18.1 (Total 15.2km; 4:01.98/km; 96.79s/400m)

3:26.2, 86.5s,
3:27.1, 84.1s,
3:26.1, 86.3s,
3:25.1, 84.6s,
3:25.3, 84.5s,
3:23.7, 85.5s,
3:26.3, 87.2s,
3:23.3, 85.0s,
3:24.8, 85.6s,
3:27.5, 85.5s,
3:25.2, 85.0s,
3:20.5, 82.6s,
avg 3:25.1, 85.2s

MP 800m: 3:14.7 (99.0, 95.7)

drinking water at the 13th, 25th, and 34 laps.

Warm-down 2km

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早上起床後仍覺得肌肉緊繃，看來狀況不甚理想。看了看天氣預報，明天早上很可能會一直下雨，所以就決定照常練課表，但盡量保守一點。

E2 Fartlek 一樣操 12 趟，快跑時沒有刻意想什麼，到了起終點就加速，很自然落在 84-86s 之間。第八趟結束後開始覺得疲勞，但是課表順順跑完沒有問題，最後的 MP 1.6km 就毅然決定少跑兩圈，稍微減量。

下週四就是跑 Tempo 10km 了。