4 PM
Warm up warm up/down 50:00 [1] 4.5 km (11:07 / km)
shoes: New Balance NB 590 Flash
Smallcirc with Bali and Miki, then stretching and laufschule with drills.
Running intervals (10x400) 22:23 [4] 4.0 km (5:36 / km)
shoes: New Balance NB 590 Flash
Under 75... I was afraid of this training, due to doing only long runs nowadays, but it totally turned out to be fun. It was really easy.Times: 72;73;74;73;74;74;74;74;74;70. Bali did it with hurdles so I ran mostly with Levi - when he wasfeeling good enough to join. Miki started with Bali but then worked with me in the end when he sarted to drop massively back. I felt really good, had no problems.
Cool down/stretching warm up/down 25:00 [1] 0.7 km (35:43 / km)
Barefoot on the grass and stretching.
Excercises 6:00 [4]
Levi's combined abdominal-cryer exercises.