E2 Fartlek 16km (17.9K)

Temperature: 20-24 degrees centigrade (cloudy)
Humidity: ??%
Location: Xizhi District Stadium
Start time: 06:35

Warm-up 1.2km,
60-80m strides x 4,

Fartlek (95%MP 800km + 10K-pace 400m) x 12.5 + MP 1km: 1:04:48.1 (Total 16km; 4:03.0/km; 96.7s/400m (drinking time discount))

3:25.4, 84.8s,
3:23.3, 84.8s,
3:23.4, 82.4s,
3:28.6, 83.4s,
3:34.4, 82.0s,
3:25.5, 83.6s,
3:20.4, 84.2s,
3:32.9, 85.9s,
3:26.4, 83.5s,
3:24.4, 85.6s,
3:33.4, 82.9s,
3:25.7, 83.7s,
1:39.4, 42.0s (400m, 200m),
4:16.3 (1000m)
avg 3:24.5, 83.9s

drinking water at the 13th, 22th, and 32 laps.

Warm-down 0.65km

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狀況還不錯，最後 MP 1km 勉強還是可以跑完。