E2 Fartlek 12.1km + Easy 6.1km (20.5K)

Temperature: 28 degrees centigrade (cloudy)
Humidity: 79%
Location: Xizhi District Stadium
Start time: 05:50

Warm-up by jogging 2.0km,
60-80m strides x 5,

Fartlek (95% MP 800m + 10K-pace 400m) x 10 + 150m: 48:19 (Total 12.1km; 3:58.7/km; 95.5s/400m)

3:22, 1:26,
3:24, 1:23,
3:23, 1:24,
3:20, 1:24,
3:28, 1:24,
3:20, 1:24,
3:20, 1:26,
3:24, 1:24,
3:19, 1:27,
3:18, 1:25,
34s. (longer than 100m).

avg 3:21.8 (100.9s/400m), 84.7s/400m

drinking water at the 13th, 22nd, and 31st laps.

Cool-down by easy 6.1km (31:59)


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感謝上帝讓颱風前進速率緩慢，賜予今日小風但無雨的天氣。天氣仍然十分悶熱，雖然是陰天，但氣溫一開始就維持在 28 度以上，體感可察覺空氣濕度很高。大概在七組練完以後，速度逐漸加不上來，最後兩組練得很辛苦，便想說跑完 12km 就好。

因為昨天以為颱風會在今日到，怕大風大雨不能練習，所以昨天早上就操了 13km，後面配速還拉昇至 sub-LT，再加上週三的斜坡訓練造成臀部肌肉極疲勞，本以為練不起來，但是練跑的感覺還不錯。整體配速有比預期好一些。