E2 Fartlek 15km (17.6K)

Temperature: 23 degrees centigrade (cloudy)
Humidity: 63%
Location: Xizhi District Stadium
Start time: 05:55

Warm-up by jogging 0.80km,
60-80m strides x 4,

Fartlek (95% MP 800m + 10K-pace 400m) x 12.5: 1:00:05.7 (Total 15km; 4:00.38/km; 96.15s/400m)

3:33.3, 1:24.0s,
3:26.6, 1:25.8s,
3:23.8, 1:24.2s,
3:22.9, 1:25.3s,
3:22.8, 1:25.3s,
3:23.5, 1:24.8s,
3:23.9, 1:24.9s,
3:26.6, 1:23.4s,
3:22.6, 1:25.0s,
3:24.1, 1:23.8s (12km: 48:16.7),
3:24.1, 1:23.6s.
3:23.4, 1:23.2s.
1:36.7, 38.2s.

avg 3:24.3 (102.2s/400m), 84.1s/400m

drinking water at the 13th, 22nd, and 31st laps.

Warm-down by jogging 1.72km

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昨天早上去醫院看頸部疼痛，也照了X光，下週三上午看報告。因為頸部很不舒服也沒睡好，所以昨天全休一天。

今天天氣陰涼，因為上週跑過了 tempo，所以這回改練 E2 Fartlek。整體而言很順暢，叫前次配速快很多，也練足了 15K。最後的 600m 有刻意加速，想拼到 1 小時內完成 15K，不過最後還是五秒之差殘念。如果第一組不要跑這麼慢應該有希望達成，但是有練到就很棒了。