8 PM
Running warm up/down 12:00 [1] 2.35 km (5:06 / km)
5 laps of warm up; 4 jogging 1 sprint.
Running (Olympic Oval Track) 30:00 4.5 km (6:40 / km) +200m 5:27 / km
[9 or 10] x (400m w/ 20m climb) and 100m walking rest. Harder than normal intervals running up the ramps and stairs.
Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
Cool down.