E1 Fartlek 15km (17.1K)

Temperature: 23 degrees centigrade (a little bit cool)
Humidity: 76%
Location: Xizhi District Stadium
Start time: 06:38

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

Fartlek (90%MP 1.6km + 3K-pace 400m) x 7.5: 1:02:24 (Total 15km; 4:09.6/km; 99.8s/400m)

(1600m 90%MP + 400m 3K pace) x 7.5:
7:15, 1:13;
7:13, 1:15;
7:06, 1:15;
7:03, 1:17;
7:00, 1:15;
7:02, 1:16;
7:01, 1:14;
3:22, 0:37.

avg 7:04.3, 1:14.9 (84.8/453m)

Warm-down by jogging 0.8km



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今天速度比較出得來，第一趟 73 秒嚇了我一跳，之後就放輕鬆點。重點是「輕」快。

Bryton record: http://www.brytonsport.com/mapTrackView/2?id=7254105
Strava: https://www.strava.com/activities/295713699