Running warm up/down 25:00 [2] 4.0 km (6:15 / km) +10m 6:10 / km
Warming up with team and then jogging home.
Running intervals 37:00 3.0 km (12:20 / km)
6/4/3/200m w 2min/1.5/1 rests or something
10min set rest
2 sets
Decent, it hurt so much don't feel fit on this kind of distances. So fast.