Cruise-interval 3200m x 2 + 2000m x 2 + Easy 5.5km (20.4K)

Temperature: 29 degrees centigrade (sunny)
Humidity: 80%
Location: Xizhi District Stadium
Start time: 05:40

Warm-up 2.5km,
60-80m strides x 4,

Cruise-interval 3200m x 2 + 2000m x 2: 45:25 (11.4km; 3:58.6/km)

3200m: 12:19 (6:09, 6:10), rest by jogging 400m (2:09);
3200m: 12:18 (6:10, 6:08), rest by jogging 400m (2:06);
2000m: 7:37, rest by joggin 210m (1:10);
2000m: 7:39.

85%MP 6.3km: 30:17 (4:48.4/km)



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難得今天稍微涼一點點，雖然濕度飆高到 88%，不過整體感覺是比較舒服一點，所以今天的巡航間歇就比較輕鬆一點，最後把里程補足 20km 就收工。