asphalt running 14:23 [3] 2.55 km (5:38 / km)
warm up
asphalt running 9:26 [3] 1.62 km (5:49 / km)
intervals(5x100f. +200m slow)
asphalt running 4:14 [3] 0.76 km (5:34 / km)
intervals (5x50m-fast+100m-slow)
asphalt running 11:22 [3] 2.01 km (5:39 / km)
cool down