E1 Fartlek 20km (21.9K)

Temperature: 21 degrees centigrade (cloudy)
Humidity: 68%
Location: Xizhi District Stadium
Start time: 07:15

Warm-up by jogging 1.2km,
60-80m strides x 4,

Fartlek (92%MP 1.81km + 3K pace 0.453km) x 8 + 95% MP 1.88km: 1:23:27.0 (Total 20km, 44 laps + 68m; 4:10.3/km; 100.14s/400m)

8:03.7, 1:28.7,
8:01.7, 1:25.8,
8:01.4, 1:26.2,
7:55.3, 1:28.3,
7:57.9, 1:27.2,
7:55.9, 1:27.6,
8:00.5, 1:25.6.
7:53.3, 1:23.4. (18km: 1:15:22.6)
95%MP 1.88km: 8:04.4
avg 7:58.7, 1:26.6 (76.5/400m)

Warm-down by jogging 0.4km

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週日的練習帶來的疲勞還沒有完全恢復，不過昨天全休至少髂脛束那邊不會痛了。

可能有一點感冒，不停在咳痰，保險起見降了配速。跑完後覺得很虛，但接近中午時分便好多了。