Cruise intervals 8.4km (12.7K)

Temperature: 28 degrees centigrade (sunny)
Humidity: 72%
Location: Xizhi District Stadium
Start time: 06:50

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

5200m (rest 90s) + 1600m x 2 (rest 60s)

19:57.8 (91.4, 92.5, 92.6, 92.7, 92.8, 92.4, 91.5, 92.8,
92.3, 92.3, 92.3, 92.1, 45.5, 44.7; 5km: 19:13.1), rest 90s;
06:07.8 (92.4, 93.0, 91.7, 90.6), rest 50-60sec;
05:56.5 (92.5, 90.8, 90.5, 81.1; last 100m: 17.3s).

easy jogging 1.8km

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今天狀況極差，又熱又累，腿部疲勞未退去，心臟也跟不上。Tempo 降為三組 cruise intervals 也是有些辛苦。