E2 Fartlek 12km (15.2K)

Temperature: 24 -> 26 degrees centigrade (cloudy)
Humidity: 75%
Location: Xizhi District Stadium
Start time: 06:50

Warm-up 1.6km,
60-80m strides x 4,

Fartlek (94%MP 800km + 10K-pace 400m) x 10: 0:47:43.0 (Total 12km; 3:58.6/km; 95.43s/400m)

3:21.5, 82.4s,
3:24.5, 82.8s,
3:27.4, 84.1s,
3:23.4, 84.0s,
3:25.1, 80.8s,
3:28.8, 83.1s,
3:22.8, 84.7s,
3:22.8, 83.8s,
3:25.1, 83.8s,
3:14.5, 77.7s,

avg 3:23.6, 82.7s

drinking water at the 10th, 16th, and 22 laps.

Warm-down by easy 1.2km

++++++++++++++++++++++++++++++++++++++++

五天後有舒跑盃比賽，所以稍微少練一點。禮拜四的課表也會稍微減量。