Cruise-interval 3200m x 3 (17.3K)

Temperature: 25 degrees centigrade (sunny)
Humidity: 79%
Location: Xizhi District Stadium
Start time: 06:09

Warm-up 2.5km,
50-70m strides x 4,

cruise-interval 3200m x 3 (rest by jogging 400m): 40:02 (3:50.96/km; 174 bpm)

12:01, jogging 400m in 2:03 (繞回頭喝水浪費了一點時間);
12:01, jogging 400m in 2:00;
11:57, (last 400m in 1:26).

80-90%MP 3.7km: 17:31 (4:42/km; 165 bpm)



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練習的內容不錯：

1. 配速平穩 (每個 1600m 區段都介於 5:59-6:02 上下) 也較先前同樣課表進步不少，每四百配速快兩秒。

2. 全程的配速與吃力程度幾乎都在 tempo 與 LT 之中。

山路長跑帶來的疲勞慢慢退了。