E2 Fartlek 10.87km (14.8K)

Temperature: 30 degrees centigrade (cloudy)
Humidity: 88%
Location: Xizhi District Stadium
Start time: 07:20

Warm-up 1.6km,
70-80m strides x 4,

Fartlek (92%MP 906km + 10K-pace 453m) x 8: 0:44:49.8 (Total 10.87km; 4:07.4/km; 98.96s/400m)

4:02.7, 99.2s,
4:00.6, 95.3s,
3:58.1, 96.3s,
3:55.6, 98.8s,
4:00.4, 96.2s,
3:59.5, 97.2s,
4:01.4, 97.2s,
4:00.4, 91.0s.

avg 3:59.8 (105.87s/400m), 96.4s (85.12s/400m)

drinking water at the 10th and 19th 22 laps.

Warm-down by easy 2km

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狀況比兩天前好，不過整體配速還是比三週以前降了不少，耐力也退了不少，慢慢練回來吧。