Cruise-interval 1600m x 5 + 2000m + 80%MP 7.4km (20.9K)

Temperature: 27 degrees centigrade (cloudy)
Humidity: 76%
Location: Xizhi District Stadium
Start time: 06:00

Warm-up 3.6km,
60-70m strides x 5,

cruise-interval 1600m x 5 + 2000m (rest by jogging 200m): 43:42 (3:58.4/km)

6:09, jogging 200m in 1:08;
6:07, jogging 200m in 1:10;
6:07, jogging 200m in 1:07;
6:09, jogging 200m in 1:03;
6:08, jogging 200m in 1:08;
7:26 (1600m: 6:03; 400m: 1:24).

80%MP 7.4km: 36:33 (4:56.8/km)


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練了幾週 3200m 巡航間歇，今天改練短一點的 1600m x 6，以尋求課表的變化。最後一組加碼變成 2000m，最後一圈加速至84sec 左右。

心率的部份，前面直到第三組才達到 89% MaxHR 以上，最後一組則是達到 94% MaxHR 以上。