E3 Fartlek 14.4km (17K)

Temperature: 25 -> 26 degrees centigrade (cloudy)
Humidity: 90%
Location: Xizhi District Stadium
Start time: 07:10

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

Fartlek (93%MP 1600m + 5K-pace 400m + 97%MP 800m + 10K-pace 400m + 96%MP 600m + 1500m-pace 200m) x 3 + 95%MP 2.4km: 0:58:52.8
(Total 14.4km; 4:05.3/km; 98.1s/400m; 97.2s/400m for the first 12km)

1600m 7:02.3, 400m 1:20.2, 800m 3:21.5, 400m 1:25.1, 600m 2:34.3, 200m 34.9,
1600m 6:59.2, 400m 1:20.9, 800m 3:21.9, 400m 1:24.4, 600m 2:31.1, 200m 36.1,
1600m 6:51.2, 400m 1:18.6, 800m 3:22.7, 400m 1:23.8, 600m 2:31.8, 200m 35.9,
95%MP 2.4km: 10:15.8, 84.1s,


drinking water at the 11th, 21st, and 31st laps.

Warm-down by jogging 0.65km

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慢跑了三天，直到今天才開始練高強度，不過仍有些保守，因為似乎輕微感冒了。

今天嘗試比較不一樣的課表，融合了 E1 與 E2，並加上更快的 1500m pace 跑上 200m。姑且稱之為 E3 Fartlek 吧！如果身體狀況還可以的話，練到四組應該是可以。