E1 Fartlek 14km (16.2K)

Temperature: 18 degrees centigrade (cool with light rain)
Humidity: 90%
Location: Xizhi District Stadium
Start time: 06:38

Warm-up by jogging 1.2km,
60-80m strides x 5,

Fartlek (90%MP 1.6km + 5K pace 400m) x 7: 1:00:48 (Total 18.1km; 4:20.6/km; 104.2s/400m)

7:21, 1:20,
7:27, 1:19,
7:23, 1:20,
7:21, 1:20,
7:22, 1:20,
7:17, 1:22,
7:13, 1:23,

avg 7:20.6, 1:20.6 (91.3s/453m)

Warm-down by jogging 0.8km



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還是練這樣的課表比較有感覺。

今天一樣穿 NB Minimus 吃里程。