E2 Fartlek 16km (18.4K)

Temperature: 15 degrees centigrade (cloudy)
Humidity: 80%
Location: Xizhi District Stadium
Start time: 06:45

Warm-up 2.2km,

Fartlek (94%MP 800km + 10K-pace 400m) x 12 + MP 1.6km: 1:04:43.1 (Total 16km; 4:02.7/km; 97.08s/400m)

3:30.0, 88.1s,
3:27.9, 85.8s,
3:25.1, 85.1s,
3:24.3, 86.6s,
3:23.6, 84.8s,
3:25.3, 86.1s,
3:22.8, 84.6s,
3:24.0, 85.2s,
3:26.2, 86.0s,
3:25.0, 85.6s,
3:25.3, 85.8s,
3:25.7, 82.2s,
avg 3:25.4, 85.5s

MP 1600m: 6:32.1 (101.6, 100.0, 99.7, 90.8)

drinking water at the 13th and 25th laps.

Warm-down 0.2km

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開跑前仍有十分輕微的疲勞感，但是不影響練習。今天把上次的課表增加為 12 趟，第九趟結束後開始覺得疲勞了，但是課表仍可順順地跑完，除了最後一趟有稍微加速。

以後可能會固定在 12 趟，然後在前面與後面各增加一些 MP 的里程，與 Tempo 做交替。