E1 Fartlek 14km (16.6K)

Temperature: 25 degrees centigrade (rainy)
Humidity: 84%
Location: Xizhi District Stadium
Start time: 06:10

Warm-up by jogging 2.0km,
50-60m strides x 4,

Fartlek (90%MP 1.6km + 5K pace 400m) x 7: 1:01:26 (Total 14km; 4:23/km; 105.3s/400m)

7:47, 1:22,
7:30, 1:17,
7:36, 1:18,
7:19, 1:17,
7:22, 1:18,
7:23, 1:22,
7:13, 1:22,

avg 7:27.1, 1:19.4 (89.9s/453m)

Warm-down by jogging 0.4km



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左膝疼、感冒加上天雨，原本打算休息，不過想到未來幾天恐怕雨勢不小且連綿不斷，所以還是硬著頭皮出去練，但強度和里程都減少。

今天穿 NB Minimus 吃里程。