E1 Fartlek 16km + Easy 3km (20.8K)

Temperature: 28 degrees centigrade (sunny)
Humidity: 76%
Location: Xizhi District Stadium
Start time: 05:59

Warm-up by jogging 1.6km,
50-60m strides x 5,

Fartlek (88%MP 1.6km + 5K pace 400m) x 8: 1:09:05 (Total 14km; 4:19/km; 103.6s/400m)

7:38, 1:19,
7:19, 1:17,
7:16, 1:19,
7:09, 1:21,
7:13, 1:24,
7:11, 1:22,
7:07, 1:25,
7:19, 1:26.

avg 7:16.5, 1:22.9 (93.9s/453m)

90%MP 3.05km: 15:38



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太陽超大！一度想在 10km 跑完時放棄，快跑不斷降速。所幸最後還是撐完 16km。