E1 Fartlek 16.85km (21.5K)

Temperature: 31 degrees centigrade (sunny)
Humidity: 60%
Location: Xizhi District Stadium
Start time: 06:00

Warm-up by jogging 2.1km,
50-60m strides x 4,

Fartlek (85%MP 1.6km + 3-5K pace 400m) x 8 + 95%MP 840m: 1:14:01 (Total 16.84km; 4:23.7/km; 105.5s/400m)

7:38, 1:17,
7:35, 1:19,
7:33, 1:18,
7:24, 1:20,
7:29, 1:19,
7:23, 1:19,
7:28, 1:19,
7:22, 1:15.

avg 7:29, 1:18.3 (88.7s/453m)

95%MP 840m: 3:43

Jogging 2.4km to cool down (12:03).


++++++++++++++++++++++++++++++++++++++++

應該要再早一點出門的，六點半之後太陽真的很大。本來想跑 18km 以上只好放棄。