E1 Fartlek 20.38km (23.7K)

Temperature: 21 -> 24 degrees centigrade (sunny)
Humidity: 75%
Location: Xizhi District Stadium
Start time: 06:45

Warm-up by jogging 1.2km,
80m strides x 4,

88%MP 2.265km + Fartlek (91%MP 1.81km + 3K pace 0.453km) x 8 + 99% MP 1km: 1:30:02.8 (Total 21.39km, 47 laps + 100m; 4:12.6/km)

10:01.8 (2.265km),
8:09.0, 1:30.0,
8:05.4, 1:28.7,
8:00.9, 1:29.8,
8:06.3, 1:29.6,
8:07.6, 1:30.2,
8:05.5, 1:29.9.
8:06.4, 1:32.5.
8:00.7, 1:27.4.
avg 8:05.2, 1:29.8 (79.3s/400m)

Warm-down by jogging 1.8km

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可能是頂著大太陽不好練，最後預定要跑的 MP 800m 中止不跑。