E1 Fartlek 16km + 90%MP 4km (22.4K)

Temperature: 25 degrees centigrade (sunny)
Humidity: 60%
Location: Xizhi District Stadium
Start time: 06:00

Warm-up by jogging 1.6km,
50-60m strides x 4,

Fartlek (88%MP 1.6km + 3K-pace 400m) x 8 + 90%MP 4km: 1:26:59 (Total 20km; 4:20.95/km; 104.4s/400m)

(1600m 88%MP + 400m 3K-pace) x 8 + 90%MP 4km:
7:30, 1:15;
7:36, 1:16;
7:23, 1:14;
7:21, 1:15;
7:22, 1:15;
7:15, 1:15;
7:25, 1:15;
7:14, 1:14;
17:54 (90%MP 4km).

avg 7:23.2, 1:14.9 (84.8/453m)

Warm-down by jogging 0.6km



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昨晚慶祝結婚八週年，去台北市吃鐵板燒，回家就寢時間比較晚一些。今天練起來不是很輕鬆，不過速度是有比較快。身體沒什麼大問題，練完有點想睡覺，比較大的問題是左腳大拇指的指甲根部疼痛，可能要過一兩天才會好。

Bryton record: http://www.brytonsport.com/mapTrackView/2?id=7322936
Strava: https://www.strava.com/activities/303383518