E1 Fartlek 14km + 90%MP 3.8km (20.5K)

Temperature: 28 degrees centigrade (cloudy)
Humidity: 74%
Location: Xizhi District Stadium
Start time: 05:57

Warm-up by jogging 2km,
50-60m strides x 4,

Fartlek (90%MP 1.6km + 3K pace 400m) x 7: 59:07 (Total 14km; 4:13.3/km; 101.3s/400m)

7:05, 1:16,
7:11, 1:16,
7:11, 1:15,
7:09, 1:15,
7:13, 1:15,
7:13, 1:19,
7:12, 1:17.

avg 7:10.6, 1:16.1 (86.2s/453m)

90%MP 3.8km: 18:19

Warm-down by jogging 0.5km



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這次跑起來沒有乳酸堆積的痛苦感，應該是配速比上次慢一點的關係。不過天氣炎熱，練起來蠻痛苦的，撐不到八組。也許再早個半小時來跑會更理想。