E2 Fartlek 15.2km (17.9K)

Temperature: 18 degrees centigrade (cloudy)
Humidity: 87%
Location: Xizhi District Stadium
Start time: 07:05

Warm-up by jogging 1.7km,
60-80m strides x 4,

Fartlek (97% MP 800m + 10K-pace 400m) x 12.5 + 200m: 1:00:25.5 (Total 15.2km; 3:58.5/km; 95.4s/400m)

3:28.8, 1:22.6s,
3:24.7, 1:26.1s,
3:24.7, 1:23.6s,
3:26.8, 1:24.4s,
3:20.3, 1:25.1s,
3:22.3, 1:24.2s,
3:22.0, 1:23.9s,
3:18.3, 1:24.6s,
3:17.7, 1:25.1s,
3:20.5, 1:23.5s, (12km: 47:47.1)
3:19.9, 1:25.7s.
3:22.6, 1:24.0s.
1:38.7, 38.3s, 51.2s.

avg 3:22.2 (101.1s/400m), 84.1s/400m

drinking water at the 13th, 22nd and 31st laps.

Warm-down by jogging 0.7km

++++++++++++++++++++++++++++++++++++++++

今天戴了兩隻手錶，其中一支是老婆送我的生日禮物 bryton cardio 40H。左右手各戴一支，按錶時有點亂，所以總時間可能有五秒左右的誤差。

練跑時的感覺大致上算是輕鬆的，速度很自然就可以出來，我在想偶而練練速度的課表果然還是很重要。接下來幾週要怎麼排週一致週五的兩個強度日要稍微想一下，耐力為主但是多一點變化，效果看起來好很多。