5 PM
Run warm up/down 24:08 3.93 km (6:08 / km) +23m 5:58 / km
ahr:142 max:164 shoes: VJ Irocks
Warm Up
Run intervals 38:04 7.11 km (5:21 / km)
ahr:185 max:201 shoes: VJ Irocks
3*7 mins [2 min] + 3* 3 mins [1 mjn]
Run warm up/down 19:33 3.12 km (6:16 / km) +47m 5:50 / km
ahr:184 max:197 shoes: VJ Irocks
Cool Down