E1-plus Fartlek 12.7km (15.3K)

Temperature: 23 degrees centigrade (cloudy)
Humidity: 80%
Location: Xizhi District Stadium
Start time: 06:45

Warm-up by jogging 1.5km,
60-80m strides x 4,

Fartlek (93%MP 1.2km + 1500m pace 400m) x 6 + 95% MP 400m (rest 1min) + (93%MP 0.973km + 1500m pace 400m) x 2: 0:51:41.0 (Total 21.39km, 47 laps + 100m; 4:12.6/km)

Fartlek (94%MP 1.2km + 1500m pace 400m) x 6 + 95% MP 400m:
5:13.1, 1:14.0,
5:09.9, 1:14.5,
5:10.0, 1:13.7,
5:10.5, 1:14.9,
5:13.6, 1:15.8,
5:09.6, 1:16.5.
1:42.7 (400m),
avg 3:11.0, 1:15.0.

(88%MP 0.973km + 1500m pace 400m) x 2:
4:26.2, 1:17.4.
4:25.0, 1:13.5.

Warm-down by jogging 1.8km

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今天嘗試加強版的 E1 Fartlek，400m 速度升至 75s 左右，不過六組練完後就得小休一分鐘了，勉強在外圈補足剩下兩組。