E3 Fartlek 15.1km (17K)

Temperature: 27 -> 28 degrees centigrade (cloudy)
Humidity: 70%
Location: Xizhi District Stadium
Start time: 06:55

Warm-up 1.7km,
70-80m strides x 4,

Fartlek (93%MP 1600m + 5K-pace 400m + 97%MP 800m + 10K-pace 400m + 96%MP 600m + 1500m-pace 200m) x 3: 0:48:51.6 (Total 12km; 4:04.3/km; 97.7s/400m)
Easy 2.3km + Fast Fartlek (100m 5K-pace + 200m 10K-pace + 100m 3K-pace) x 2

E3 Fartlek:
1600m 6:58.9, 400m 1:19.7, 800m 3:23.1, 400m 1:26.1, 600m 2:35.4, 200m 35.1,
1600m 7:01.3, 400m 1:20.7, 800m 3:22.5, 400m 1:24.8, 600m 2:32.6, 200m 37.2,
1600m 6:52.9, 400m 1:21.7, 800m 3:24.4, 400m 1:26.7, 600m 2:37.0, 200m 35.2,
95%MP 2.4km: 10:15.8, 84.1s,

Easy 2.3km (10:59.8; 4:46.9/km) + Fast Fartlek 400m x 2: 1:19.03, 1:16:31.

drinking water at the 12th, 22nd, and 32nd laps.
Warm-down by jogging 0.7km

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上週四晚間覺得不太舒服，週五確定感冒，請一天病假不去上班，之後全休了三天沒跑步。趁本週的 Journal Club Meeting 取消，今天開始操高強度課表 (Fartlek E3)，加上週三 (Fartlek E2 or Cruise intervals)、週五 (200m x 10 repeats)，應可操三次高強度。

感冒剛好，肌力似乎跟不上，勉強練完三組以後就慢跑，不過跑著跑著感覺又恢復了，於是又接著跑兩組 400m，配速就在 5K-pace 上下。太陽很大，汗流浹背，有點吃不消。