Cruise-interval 3200m x 3 + Easy (M bpm) 7.2km (20.4K)

Temperature: 29 degrees centigrade (sunny)
Humidity: 79%
Location: Xizhi District Stadium
Start time: 05:30

Warm-up 2.2km,
50-70m strides x 4,

cruise-interval 3200m x 3 (rest by jogging 400m): 41:20 (3:57.4/km; 173 bpm)

12:16, jogging 400m in 2:15 (繞回頭喝水浪費了一點時間);
12:18, jogging 400m in 2:06;
12:14, jogging 400m in 2:04.

80-90%MP 7.2km: 33:22 (4:38/km; 169 bpm)


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果然狀況沒有想像中好，畢竟兩天前才剛操山坡。

今天預定操四組，三組跑到一半就覺得太勉強了。最後多跑的 7km up 就用快一點的配速去完成，平均心率落在 M 的上限，也算是有效果。