6 PM
Running warm up/down 14:47 [2] 3.0 km (4:56 / km) +5m 4:53 / km
Running intervals (3x1000m) 14:56 [5] 3.8 km (3:56 / km) +2m 3:55 / km
1.km
-Zeit: 3:20
-Pace: 3:21
400m (Pause)
-Zeit: 2:26
-Pace: 6:12
2.km
-Zeit: 3:17
-Pace: 3:17
400m (Pause)
-Zeit: 2:38
-Pace: 6:31
3.km
-Zeit: 3:14
-Pace: 3:14
Running intervals (3x400m) 32 [5] 1.2 km (27 / km)
400m
-Zeit: 1:07
-Pace: 2:52
Pause (2min)
400m
-Zeit: 1:08
-Pace: 2:53
Pause (2min)
400m
-Zeit: 1:10
-Pace: 2:55
Pause (2min)
Running warm up/down 15:23 [2] 2.67 km (5:46 / km)