E2 Fartlek 12.8km (18.5K)

Temperature: 29 degrees centigrade (sultry)
Humidity: 74%
Location: Xizhi District Stadium
Start time: 06:03

Warm-up by jogging 1.6km,
60-80m strides x 4,

Fartlek (93% MP 800m + 10K-pace 400m) x 10 + MP 800m: 52:39 (Total 12.8km; 4:06.8/km; 98.72s/400m)

3:31, 1:26,
3:30, 1:23,
3:30, 1:25,
3:27, 1:25,
3:33, 1:28,
3:25, 1:25,
3:28, 1:25,
3:34, 1:26,
3:31, 1:26,
3:34, 1:23,
3:24. (800m).

avg 3:29.7 (104.8s/400m), 85.2s/400m

drinking water at the 13th, 22nd, and 31st laps.

Warm-down by jogging 600m



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今天十分悶熱，中段以後練得很辛苦，到後面速度出不來，有乳酸堆積的問題。下次開始 fartlek 當天飲水要添加食鹽。