E2 Fartlek 12.68km (15.7K)

Temperature: 28 -> 30 degrees centigrade (Sunny)
Humidity: 68%
Location: Xizhi District Stadium
Start time: 05:50

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

Fartlek (92%MP 906km + 10K-pace 453m) x 8: 0:53:02.4 (Total 12.68km; 4:10.9/km; 100.35s/400m)

3:54.3, 1:41.2s,
4:04.6, 1:40.7s,
4:02.2, 1:37.6s,
4:03.7, 1:40.0s,
4:03.6, 1:39.1s,
4:06.1, 1:37.7s,
4:02.0, 1:38.4s,
4:06.2, 1:38.6s,
3:59.3, 1:30.1s.

avg 4:02.4 (107.02s/400m), 1:38.2s (86.67s/400m)

drinking water at the 10th, 19th and 25th laps.

Warm-down by easy 1.6km

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狀況比上一次 E2 更好一點，也因為早起所以可以跑多一點。但是今天天氣感覺更加炎熱！練得很累。