4 PM
Running long 38:41 [2] 8.8 km (4:24 / km)
shoes: New Balance NB 590 Flash
Great run with Miki, Tomi and Andris. Decent pace backwards. Bali decided to change the Group due to not understanding each other with our coach.
Excercises 35:00 [1] 1.0 km (35:00 / km)
shoes: New Balance NB 590 Flash
Stretching and a longer laufschule with drills.
Running intervals (10x200/100) 18:30 [5] 3.0 km (6:10 / km)
shoes: New Balance NB 590 Flash
To 30. 100m jog recovery (ca. 1-1.5min) Every of them were around or under 30.5. Satisfied with myself, because I didn't think of completing this training after the 5th one.
Cool down/stretching warm up/down 20:00 [1] 0.6 km (33:20 / km)
shoes: New Balance NB 590 Flash
2 laps on the grass barefoot and a good stretching afterwards.