Running (treadmill) 42:00  8.0 km (5:15 / km)
Progressive 8k on treadmill. First very easy, then gradually a little faster. Last kilometre at 4:00 pace :)
Strength 45:00 
Strength at gym including some jumps and explosive strength. 3x15x15kg heel raises, 3x10x15kg one leg heel raises, 3x15x15kg soleus exercises while sitting on a bench, 5x box jumps up, 5x box jumps down, 5x series of box jumps up-down-up-down, 20x step ups with a hop, 3x20x15kg step ups with a bar, 3x10x15kg deep squats, hamstrings with a swiss ball, single leg deadlifts 3x10x15kg, kettle bell swing, push-ups, core exercises.