E1 Fartlek 12km + 90%MP 3.2km (17.2K)

Temperature: 23 degrees centigrade (cloudy)
Humidity: 90%
Location: Xizhi District Stadium
Start time: 06:16

Warm-up by jogging 1.2km,
50-60m strides x 4,

Fartlek (92%MP 1.6km + 3K pace 400m) x 6: 49:45 (Total 14km; 4:08.7/km; 99.5s/400m)

7:04, 1:14,
7:09, 1:14,
7:06, 1:14,
7:03, 1:14,
7:03, 1:16,
6:51, 1:17.

avg 7:02.7, 1:14.8 (84.7s/453m)

90%MP 3.2km: 13:38

Warm-down by jogging 0.6km



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舒跑盃賽事帶來的疲勞仍在，加上今日快跑部份較之前快，整體疲累感迅速上升，練六組就想休了。最後一組有乳酸堆積的痛苦感。