E1 + E2 Fartlek 18km (19.8K)

Temperature: 14 degrees centigrade (cool)
Humidity: 62%
Location: Xizhi District Stadium
Start time: 06:25

Warm-up by jogging 1.25km,
60-80m strides x 4,

Fartlek (95% MP 1.6km + 3K pace 400m) x 5 +
Fartlek (97% MP 800m + 5K pace 400m) x 5 +
MP 2km:
Total 1:12:50.9 (18km; 4:02.8/km; 97.13s/400m)
8km: 32:26.6; 10km: 40:38.1; 12km: 48:48.5; 16km: 1:04:42.6)

E1 Fartlek 10K:
6:51.0, 1:15.8,
6:53.0, 1:13.9,
6:54.3, 1:14.5,
6:50.3, 1:13.8,
6:57.2, 1:14.3,
E2 Fartlek 6K:
3:23.6, 1:26.5,
3:20.3, 1:24.9,
3:27.0, 1:24.4,
3:21.8, 1:25.9,
3:25.4, 1:24.8,
MP 2km:
95%MP 2km: 8:08.3 (4:04/km)

Warm-down by jogging 0.65km



++++++++++++++++++++++++++++++++++++++++

因為感冒休了好一陣子，希望耐力不會退太多。

今天一樣穿 Mizuno Wave Spacer DY 去跑，跑起來很順暢。