E2 Fartlek 15.2km (19.7K)

Temperature: 15 degrees centigrade (cloudy)
Humidity: 87%
Location: Xizhi District Stadium
Start time: 07:05

Warm-up by jogging 1.0km,
60-80m strides x 2,

Fartlek (97% MP 800m + 10K-pace 400m) x 12.5 + 200m: 0:59:52.1 (Total 15.2km; 3:56.3/km; 94.5s/400m)

3:23.8, 1:21.2s,
3:22.1, 1:22.6s,
3:24.1, 1:22.4s,
3:20.1, 1:23.1s,
3:20.7, 1:21.0s,
3:18.0, 1:21.8s,
3:19.9, 1:23.0s,
3:24.0, 1:23.8s,
3:19.2, 1:23.8s,
3:21.2, 1:22.8s, (12km: 47:18.7)
3:23.2, 1:24.5s.
3:17.6, 1:21.7s.
1:35.6, 39.6s, 51.2s.

avg 3:20.8 (100.4s/400m), 82.5s/400m

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

Warm-down by jogging 3.4km

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雨勢不小的情況下，有跑算是賺到。配速凌亂，不過倒是跑得比前一次 E2 Fartlek 快了一些。週二的斜坡課表帶來的疲勞似乎已經消除。