800m x 6 + R 400m x 2 (17.2K)

Temperature: 26 degrees centigrade (cloudy)
Humidity: 87%
Location: Xizhi District Stadium
Start time: 06:10

Warm-up by jogging 3km,
50-60m strides x 4,

800m x 6 (rest by jogging 300m in 2:00): 26:21 (4:09/km)

2:43, rest 2:04;
2:41, rest 2:01;
2:41, rest 2:01;
2:43, rest 2:01;
2:42, rest 2:02;
2:42.

avg 2:42.0, rest 2:01.8

Easy 5.4km,
R 400m x 2 (rest by jogging 400m): 70s, 69s.

Jogging home 700m.



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Very bad condition today, probably due to the long hilly distance two days ago. The original plan was 800m x 8-10, but only six repeats were finished.

I think it is fine. Five days later I will join SEIKO 12.5km race. I prefer to cut the mileage of quality workouts this week.