E1 Fartlek 18.5km (24.9K)

Temperature: 26 degrees centigrade (sunny)
Humidity: 79%
Location: Xizhi District Stadium
Start time: 05:50

Warm-up by jogging 2.0km,
50-60m strides x 4,

Fartlek (90%MP 1.6km + 5K pace 400m) x 9 + Easy 500m: 1:20:04 (Total 18.5km; 4:19.7/km; 103.9s/400m)

7:29, 1:23,
7:14, 1:22,
7:16, 1:22,
7:13, 1:24,
7:17, 1:22,
7:13, 1:21,
7:28, 1:23,
7:12, 1:25,
7:13, 1:26.
90%MP 500m: 2:01

avg 7:17.2, 1:23.1 (94.1s/453m)

80-85%MP 4.22km: 21:02 (4:58/km)

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右腳大拇指瘀血得十分厲害，昨晚使用石蠟紗布加透氣膠帶固定包紮，今早的課表以達成月里程 400km 為目標，配速盡可能保守些，所幸順利完成，傷處沒有惡化。但右腳踝靠脛骨處有點痠，可能是今天的量太大造成的。

中午的時候，老婆打電話來說回程的機票訂好了，十點多到桃園機場的虎航班機，一個人僅需日幣 9,500 元，很划算！