5 PM
Running warm up/down 32:45 [2] 7.0 km (4:41 / km)
ahr:157 slept:8.0 shoes: Salomon Fellraiser
Running intervals (VMA) 18:00 [5] 4.38 km (4:07 / km)
max:189 shoes: Salomon Fellraiser
12x45"/45"
Running warm up/down 16:30 [2] 3.36 km (4:55 / km)
ahr:155 max:162 shoes: Salomon Fellraiser