9 AM
Running (mostly off-road) warm up/down (Easy) 21:14 [2] 5.74 km (3:42 / km) +47m 3:33 / km
Running (mostly off-road) intervals 22:53 [4] 5.36 km (4:16 / km) +30m 4:09 / km
12x1' (45")
Running (road+path) warm up/down (Easy) 20:01 [2] 4.57 km (4:23 / km) +36m 4:13 / km