E1 Fartlek 15km (16.45K)

Temperature: 28 -> 30 degrees centigrade (cloudy to sunny)
Humidity: 77%
Location: Xizhi District Stadium
Start time: 06:45

Warm-up by jogging 0.8km,

Fartlek (88%MP 1.81km + 10K pace 0.453km) x 6 + 92%MP 1.43m: 1:06:17.8 (Total 15km, 33 laps + 75m; 4:25.2/km; 106.1s/400m)

8:33.3, 1:45.8,
8:20.8, 1:39.6,
8:22.6, 1:38.2,
8:14.4, 1:37.8,
8:18.7, 1:37.1,
8:11.1, 1:36.2,
, 2:03.9, 2:03.6, 1:53.2, 21.5 (75m).
avg 8:18.0, 1:39.1 (87.5/400m)

Warm-down by jogging 0.65km

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左膝蓋窩的疼痛在開跑之後便慢慢消失，看來上班時最好不要坐的太久，多活動就容易復原。另外，天氣太熱會使得身體吃不消，Fartlek 的強度和里程要斟酌一下。