E1 Fartlek 16.4km (18K)

Temperature: 27 degrees centigrade (cloudy to sunny)
Humidity: 68%
Location: Xizhi District Stadium
Start time: 06:45

Warm-up by jogging 0.8km,

Easy 4.53m + Fartlek (86%MP 1.81km + 10K pace 0.453km) x 5 + MP 100m: 1:14:57.2 (Total 16.4km, 36 laps + 100m; 4:34.2/km; 109.7s/400m)

easy 4.53km: 21:42.0,
8:32.6, 1:46.1,
8:18.1, 1:48.9,
8:24.6, 1:41.1,
8:28.6, 1:42.3,
8:30.6, 1:37.0,
easy 553m: 2:25.8.
avg 8:26.9, 1:43.1 (91.0/400m)

Warm-down by jogging 0.7km

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還不錯，比上次又好一點。