E2 Fartlek 12km (17.4K)

Temperature: 24 degrees centigrade (cloudy)
Humidity: 73%
Location: Xizhi District Stadium
Start time: 06:45

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

Fartlek (94% MP 800m + 10K-pace 400m) x 10: 0:48:46.7 (Total 12km; 4:03.9/km; 97.5s/400m)

3:29.8, 1:27.1s,
3:30.4, 1:26.5s,
3:28.2, 1:26.0s,
3:25.5, 1:25.5s,
3:26.8, 1:26.2s,
3:26.6, 1:25.9s,
3:27.9, 1:25.9s,
3:26.5, 1:25.1s,
3:26.4, 1:27.7s,
3:23.4, 1:19.4s.

avg 3:27.15 (103.6s/400m), 85.5s/400m

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

Warm-down by jogging 3.9km

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今天挑戰進階版的 E2 Fartlek 成功。第八組跑完有點想要放掉了，還是堅持跑完，最後一趟的快跑再加速，衝進 80 秒內，還不賴！