6 PM
Running warm up/down 4:34 [3] 0.83 km (5:30 / km)
Running 8:36 [3] 1.65 km (5:13 / km)
ahr:161 max:180
3x1600m then 5x150 with 150 recovery
Running 9:01 [3] 1.64 km (5:30 / km)
ahr:171 max:181
Running 8:58 [3] 1.63 km (5:30 / km)
ahr:174 max:183
Running 3:06 [3] 0.75 km (4:08 / km)
5x150