It was very common aft₹Ω↑er the rain, but fortunate™σ♣ ly, we enjoyed a sunny afternoon w¶₽≠ith stopwatch to exercα∑₹ise, because I came from t±>​λhe central time zone, ↕♥and Seattle used another wr∞​&™ong time zone. I got up at 4:3±₹γ0 on the second mornin•γ↕g and fastened my exercise shoes. But i÷‍>™t's half past four. A littε∞le timidly, I sent my colleagues to jo₹≤ε♠in me, and we met at aφΩ✘✘bout 6 in the hall, and we b∏☆‍egan to go to Edwards P  ​ark, a waterfront public λ₹βspace, walking paths, bike l £₽≈anes and amazing outdoor sculβ•ptures.

The sun rises, we use the stopwa♥↓€✘tch for an hour to walk and jog on $®the Elliot Bay path. We can recorφ€d 100 other athletes with sto¥↕≤pwatch. Everyone is happy because ba₹ β<iling can enjoy their endorphin≠₩♣ release, the sunrise aγ£∑Ωnd the comfortable 60 deg☆₽λree temperature combination conti←βnue to run to exercise their body.

After the delicious breakfas★♥t, we began to prepare ₹• for our business meetin​→δg. It was a success, and I α£felt very much that we would win the co₹÷δ↑ntract we had to come befδ®&>ore we left the room, and & •later that afternoon I realiz±Ω↓ed that our meeting was prepared  €‌for the positive imp•&≠♦act of our outdoor exercise.

Technical training is just 2 or ±♠​‍3 miles of walking / jogging. We cδ©an do this on the treadmill♠♠ of the hotel. But this s∑☆βetting has changed. We pa$§<id extra effort to immers€ φe ourselves in the outdoor acti≤>vities. Not only did we get gre©ε  at memories, but also got≤✘∏♦ a new business partn£δ≤er. The outdoor training was powδβerful. I picked up stopwδ₽↓atch, headed out to the outside, sta÷≠•&rted stopwatch and gently moved for ¥♣three minutes. One day $α±you reached a standard of 3 min₽∑< utes and accelerated≈$♣& two points. Clock to medium level,₹↑ and re jogging and repeat←₹€ the same 3-2-1 intervalβ∏ several times.

Week's practice is a form of speed ₽←training, perfect for outdoor trainin₹€g. According to the ter☆ rain, 3-2-1 running is a coλ♦♥ol way to carry a full &'sprint for 30 seconds when a stopwa$σ‍βtch is trained with a diff€♣erent intensity for five minutes.✔​&∞