E1 Fartlek 18.12km (20.1K)

Temperature: 14 -> 16 degrees centigrade (scattered clouds)
Humidity: 72 -> 61%
Location: Xizhi District Stadium
Start time: 07:00

Warm-up by jogging 0.8km,
60-80m strides x 4,

Fartlek (86%MP 1.81km + 5K pace 0.453km) x 8: 1:18:19.0 (Total 18.12km, 40 laps; 4:19.3/km; 103.7s/400m)

8:25.7, 1:30.8,
8:12.8, 1:31.1,
8:19.4, 1:28.4,
8:14.8, 1:33.1,
8:15.4, 1:31.2,
8:21.8, 1:32.0,
8:22.2, 1:32.3.
7:58.2, 1:25.9.
avg 8:16.3, 1:30.6 (80.0/400m)

Warm-down by jogging 0.9km

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大概是因為天氣很涼，從一開始的起跑就覺得很順。五組跑完後有稍微放慢一些，最後一組加緊腳步完成，最後的 453m 大約是 75-76s/400m 的速度。