VO2max 3km + 2km + 1km (10.2K)

Temperature: 25 degrees centigrade (rainy)
Humidity: 95%
Location: Xizhi District Stadium
Start time: 06:30

Warm-up 2.1km,
60-80m strides x 4,

3000m (41.9, 88.2, 86.7, 86.7, 88.3, 87.1, 87.0, 85.7), 10:51.7,
rest 2min;
2000m (84.0, 86.2, 85.5, 85.7, 84.8), 7:06.3,
rest 2.55min;
1000m (39.1, 80.4, 76.8), 3:16.4 (last 200m: 36s).

jogging 1.2km

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雨中練習，像在水上飄一樣，要維持配速比較難，但也比酷熱天氣下容易些。

這一次練完 3K + 2K 之後比上回留有更多的餘力，快走了 200m 後就接著跑 1km，時間比上次快了 12 秒，感覺還不錯。接下來有四天的時間調整和恢復。