E2 Fartlek 12km (14.9K)

Temperature: 28 degrees centigrade (cloudy to sunny)
Humidity: 74%
Location: Xizhi District Stadium
Start time: 06:20
Warm-up by jogging 1.2km,
60m strides x 4,

E2 Fartlek 15km (80%MP 800m + 10K-pace 400m 10 repeats): 49:26.3

3:36.2, 1:25.8;
3:31.1, 1:25.8;
3:31.2, 1:27.1;
3:27.5, 1:27.2;
3:28.1, 1:26.5;
3:31.0, 1:27.1;
3:31.7, 1:27.0;
3:29.1, 1:27.9;
3:31.1, 1:27.7;
3:27.6, 1:19.7.

avg 3:30.5, 1:26.1

Cool-down jogging 1.4km

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十趟練完覺得夠了，要練足 12 趟以上看來要過一陣子。耐力有練到，有進步一些。