E2 Fartlek 8km (13.5K)

Temperature: 30 degrees centigrade (Sunny)
Humidity: 80%
Location: Xizhi District Stadium
Start time: 06:15

Warm-up 1.25km,
60-80m strides x 4,

Fartlek (94% MP 800km + 10K-pace 400m) x 6 + 96% MP 800m: 0:32:58.9 (Total 8km; 4:07.4/km; 98.94s/400m)

3:30.6, 1:26.1s,
3:32.0, 1:25.0s,
3:28.7, 1:27.0s,
3:31.7, 1:27.2s,
3:27.7, 1:25.9s,
3:25.7, 1:27.9s,
3:23.3.

avg 3:28.6 (104.3s/400m), 86.5s/400m

drinking water at the 10th and 19th laps.

Warm-down by 85-88% MP 4km

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太陽很大，非常大，應該要五點半以前就開始練，不然太辛苦了！今天實在練不起來，可能老婆待產的關係，心情也受到影響。