7 PM
Running warm up/down 9:15 [1] 1.34 km (6:54 / km)
Running warm up/down 6:07 [1] 0.67 km (9:12 / km)
Loopoefeningen + enkele sprintjes
Stretching
Athlétisme intervals 44:00 [5] 6.7 km (6:34 / km)
max:196
10x 200m : 42-46-43-43-43-43-42-43-42-43
400m Loslopen
10x 150m : 32-30-30-30-30-29-29-29-30-28
Recuperatie tussenin hartslag zakken tot < 160