E2 Fartlek 15km (18.1K)

Temperature: 24 degrees centigrade (cloudy)
Humidity: 86%
Location: Xizhi District Stadium
Start time: 06:50

Warm-up 1.2km,

Fartlek (94%MP 800km + 10K-pace 400m) x 12.5 + MP 200m: 1:01:38.2 (Total 15.2km; 4:03.3/km; 97.32s/400m)

3:30.8, 87.2s,
3:26.7, 87.0s,
3:29.4, 84.0s,
3:25.4, 86.3s,
3:24.9, 85.7s,
3:26.1, 83.5s,
3:25.6, 85.5s,
3:25.6, 85.9s,
3:25.4, 85.4s,
3:24.3, 85.8s,
3:25.2, 85.4s,
3:29.6, 84.6s,
1:41.1, 37.7s, 54.2s (400m, 200m, 200m)
avg 3:26.7, 85.1s

drinking water at the 16th (toilet; rest 4min), 25th, and 34 laps.

Warm-down 1.7km

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天氣又溼又悶熱，出汗量很大，似乎影響到今日的練習，速度不若以往輕鬆就可以加上去。預定跑 16km 也只能在 15km 過後收掉。

今天一樣在第八趟之後開始覺得疲勞。第五趟結束時有跑廁所大便，所以多休了幾分鐘。