E2 Fartlek 12.8km (14.7K)

Temperature: 22 degrees centigrade (light rain)
Humidity: 80%
Location: Xizhi District Stadium
Start time: 06:15

Warm-up by jogging 1.05km,
60-80m strides x 4,

Fartlek (96% MP 800m + 10K-pace 400m) x 10 + MP 800m: 50:46.6 (Total 12.8km; 3:58.02/km; 95.21s/400m)

3:17.5, 1:24.5s,
3:23.5, 1:21.7s,
3:21.8, 1:22.9s,
3:24.6, 1:22.1s,
3:23.2, 1:21.7s,
3:20.0, 1:22.4s,
3:22.5, 1:22.0s,
3:21.8, 1:22.2s,
3:20.0, 1:23.9s,
3:23.2, 1:19.1s (12km: 47:28.0),
3:18.6 (800m).

avg 3:21.5 (101.2s/400m), 82.25s/400m

drinking water at the 13th, 25th, and 31st laps.

Warm-down by jogging 600m



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出門時間 delay，所以沒辦法跑太久。整體速度有提昇不少。中途有下些毛毛雨，不過對於練習影響不大。