1000m x 6 (14.3K)

Temperature: 13 degrees centigrade (cloudy and windy!)
Humidity: 50%
Location: Xizhi District Stadium
Start time: 07:00

Warm-up 2.5km,
80-90m strides x 4,

1000m x 6 (rest 50-60s): 25:30.1

3:26.0 (41.2, 82.6, 82.2), rest 59.5s;
3:25.0 (39.7, 83.2, 82.1), rest 60.4s;
3:27.6 (41.7, 83.6, 82.3), rest 60.3s;
3:25.8 (41.7, 81.6, 82.6), rest 59.9s;
3:28.3 (41.8, 83.2, 83.3), rest 59.5s;
3:18.8 (40.6, 81.4, 76.8).

avg 3:25.25, rest 59.9s

Warm-down 4.9km

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這回同樣課表比上次相比，配速退步一點，但間休短了一點點，而且上次是中三日，這回是中二日。100-250m 區段大逆風，配速不容易維持。最後一趟的末 200m 雙手手掌都張開來用力擺動。這回的感覺不像前幾次會有吸不夠氧氣的情形，今回純粹是喘到不行還有乳酸堆積帶來的痛楚。

前兩天週日長跑才用極高的配速跑完 30km，今天課表有吃完就很好了。