E1 Fartlek 18.4km (22.9K)

Temperature: 31 degrees centigrade (sunny)
Humidity: 61%
Location: Xizhi District Stadium
Start time: 05:41

Warm-up by jogging 2.0km,
50-60m strides x 6,

Fartlek (88%MP 1.6km + 5K pace 400m) x 9 + Easy 400m: 1:20:03 (Total 14km; 4:20.9/km; 104.3s/400m)

7:42, 1:22,
7:35, 1:21,
7:21, 1:19,
7:16, 1:21,
7:20, 1:17,
7:12, 1:19,
7:17, 1:21,
7:09, 1:20,
7:11, 1:21.

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

90%MP 2.1km: 15:38



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昨天下午休息不跑，加上今天比較早出門，果然跑起來比較順利，就後面兩公里頂高熱跑而已。