Running warm up/down 23:00 [1] 3.8 km (6:03 / km) +28m 5:50 / km
Strength warm up/down (drills) 10:00 [0] 0.5 km (20:00 / km)
Running intervals 15:30 [3] 4.8 km (3:14 / km)
4 times 6x200m in 38-39sec with Christopher. Surprised he was not supposed to run faster than me.
Rec intervals 33:30 [1] 5.2 km (6:27 / km)
20 x 200m interval revovery jog + 3x 400m set recovey jog