1600m x 5 (15.8K)

Temperature: 16 degrees centigrade (partly cloudy and cool)
Humidity: 75%
Location: Xizhi District Stadium
Start time: 06:50

Warm-up 2.1km,
70-80m strides x 4,

1600m x 5 (rest 60sec): 32:15

5:37.8 (83.4, 84.8, 85.1, 84.4);
5:41.2 (84.2, 85.7, 86.5, 84.8);
5:40.9 (84.8, 85.0, 86.3, 84.8);
5:40.3 (84.6, 85.3, 85.8, 84.7);
5:34.9 (85.5, 84.5, 85.4, 79.5).

avg 5:39.0/rest 60sec

80-95%MP 4.6km: 20:18.6 + jogging home 0.4km


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比前次同樣課表少休了一天，而且昨天感冒了，今天本來要休息，但是慢跑過後覺得還是先跑個兩趟看情形。最後跑完三趟以後決定今天以跑完五趟為目標就好，能跑完就非常滿意了。

今天的平均配速比上一次快了兩秒，如果多休一天而且身體沒有不舒服的話，或許配速會再快個兩秒。