Warm up warm up/down 39:00 [1] 4.7 km (8:18 / km) shoes: Asics Gel FuzeX
Running intervals 21:10 [5] 4.63 km (4:34 / km) shoes: Asics Gel FuzeX
3x(1000 (3.05) [45s] + 400 (75-80) [1.30])Times: 04;75;04;76;05;76. Easier than I expected. Best way to get an 1000 done is to rest a bit in the middle when your mate helps you :)
Cool down/stretching20:00 [1] 1.2 km (16:40 / km) shoes: Asics Gel FuzeX