E1 Fartlek 20km (22.3K)

Temperature: 20 degrees centigrade (cloudy)
Humidity: 90%
Location: Xizhi District Stadium
Start time: 06:35

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: 1:01:30 (Total 15km, 33 laps + 53m; 4:06/km; 98.4s/400m)

7:59, 1:29,
7:55, 1:30,
7:44, 1:30,
7:52, 1:31,
7:49, 1:30,
7:45. 1:29,
7:49, 1:32,
7:51, 1:27,
95%MP 1.88km: 7:52
avg 7:50.5, 1:29.75 (79.25/400m)

Warm-down by jogging 0.8km

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快跑時收斂一點，沒有跑特別快，不過慢跑配速就快很多。

Marathon World 日誌連結：
http://www.marathonsworld.com/artapp/trainingDailyDetail.php?recordId=1974520