Cruise-interval 3200m x 2 + 1600m + Easy 5.5km (18.4K)

Temperature: 28-32 degrees centigrade (cloudy)
Humidity: 74%
Location: Xizhi District Stadium
Start time: 05:50

Warm-up 2.0km,
60-80m strides x 5,

cruise-interval 3200m x 2 + 1600m x 2: 42:26 (10.6km; 4:00.2/km)

12:18 (6:09, 6:09), rest by jogging 400m (2:11);
12:23 (6:11, 6:12), rest by jogging 400m (2:04);
6:11, rest by joggin 200m (1:10);
6:09.

Easy 5.5km: 26:43 (4:50/km)



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原本想試試 LT 4km + 90%MP 8km + LT 4km，不過天氣太熱，太陽超大，結果改成 cruise interval 的課表。一開始計畫 3200m x 3，兩趟跑完後覺得有點勉強，於是第三組拆成兩個 1600m 去跑。穩穩跑完，還算滿意。

今天的間休慢跑比上次快了不少。心率大致在 165-184bpm之間遊走，最高也只在最後一組 1600m 時飆出來，算是有達到效果，不至於太勉強或太輕鬆。