Running intervals 52:00 [5] 11.3 km (4:36 / km)
weight:81kg
WU - 6km - 30 min + some accelerations + streching
Test: 400m - 57.6 sec
10 mins rest
5x150 / 150m easy running
27.2 sec
26.5 sec
26.7 sec
26.3 sec
26.8 sec
8 min rest
4x100 / 3 min
13.91 sec
13.41 sec
14.01 sec
13.47 sec
CD - 3 km - 17 min