E1 + E2 Fartlek 18km (20.9K)

Temperature: 14 degrees centigrade (cool)
Humidity: 64%
Location: Xizhi District Stadium
Start time: 06:00

Warm-up by jogging 800m,
60-80m strides x 5,

Fartlek (95% MP 1.6km + 3K pace 400m) x 5 +
Fartlek (98% MP 800m + 5K pace 400m) x 5 +
(sub)LT 2km:
Total 1:11:58.1 (18km; 3:59.9/km; 95.96s/400m)
8km: 32:32.8; 10km: 40:34.9; 12km: 48:42.4; 16km: 1:04:15.9)

E1 Fartlek 10K:
6:58.7, 1:15.2,
6:56.5, 1:13.6,
6:52.2, 1:13.0,
6:49.9, 1:13.6,
6:49.2, 1:12.9,
E2 Fartlek 6K:
3:24.6, 1:24.3,
3:18.6, 1:23.1,
3:18.7, 1:23.8,
3:19.6, 1:23.1,
3:22.2, 1:22.8,
Tempo 2km:
7:42.2 (3:51/km)

Warm-down by jogging 1.8km



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因為感冒和下背部、膝蓋痠痛，最近休了一陣子。今天的速度還不錯。E2 練到第二組的時候就覺得腿很重，但跑完不成問題。最後在加碼的 2km 逐漸加速至 LT，總時間成功壓在 72分內。

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