E1 Fartlek 20km (21.1K)

Temperature: 17 degrees centigrade (cloudy or drizzling)
Humidity: 87%
Location: Xizhi District Stadium
Start time: 06:45

Warm-up by jogging 0.8km,

Fartlek (86%MP 1.81km + 3K pace 0.453km) x 8 + 95% MP 1.88km: 1:24:31 (Total 20km, 44 laps + 68m; 4:13.55/km; 101.4s/400m)

8:13.3, 1:31.5,
8:03.6, 1:28.1,
8:11.8, 1:29.2,
7:54.6, 1:30.4,
8:02.7, 1:28.9,
7:58.1, 1:30.5,
8:04.9, 1:29.9.
8:01.2, 1:25.3. (18km: 1:16:24)
95%MP 1.88km: 8:07.2
avg 8:03.8, 1:29.2 (78.8/400m)

Warm-down by jogging 0.3km

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今天算是認真去跑課表了！

前面一開始還跑不太開，不過快跑的部份還出的去，盡量維持 Fast but relax 的感覺。第八組的快跑稍微用力提高配速，換算後是 75.3s/400m 的速度。

短期打算把 E1 Fartlek 的快跑部份逐漸拉至平均 1:25 以內的水準，輕鬆跑的部份大概 7:55 左右就可以了。