MPSS x 5 (21.9K)

Temperature: 16 degrees centigrade (cloudy)
Humidity: 87%
Location: Xizhi District Stadium
Start time: 05:15

Warm-up 2.2km,
60m strides x 5,

MPSS (drop sets) 3.2km:
(3-5K-pace 400m + 10K-pace 800m + MP 2km + jogging 400m) x 5: 1:11:06
400m: 72.4s;  800m: 2:49.8; 2km: 8:13.7
400m: 75.3s;  800m: 2:53.5; 2km: 8:10.7
400m: 78.7s;  800m: 2:55.3; 2km: 8:09.2
400m: 78.9s;  800m: 2:53.5; 2km: 8:06.0
400m: 80.5s;  800m: 2:52.7; 2.4km: 9:21.7 (last 2 laps 91.4, 86.7)

Cool-down 1.4km



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夭壽的課表。

一開始天黑根本看不到秒數，亂跑一通。結果第一趟過快害後面差點跑不完。

今天跑完就和妻小趕車回南部過年啦！可能會荒廢幾日。