Trail Running (Warm up) 16:48 [3] 3.35 km (12.0 kph)
Track running (+drills) 49:00 [3] 7.6 km (6:27 / km)
3" at 5km + pace (13.2km/h) 2" jog 4" at 5km + pace (13.2km/h) 3" jog 5" at 5km + pace (13.2km/h) 3.5" jog 5" at 5km + pace (13.2km/h) 3.5" jog 4" at 5km + pace (13.2km/h) 3" jog 3" at 5km + pace (13.2km/h) 2" jog
Trail Running (Cool down ) 7:00 [3] 1.0 km (8.6 kph)