5 PM
Warm up / down warm up/down 35:00 [2] 4.2 km (8:20 / km)
shoes: Nike Pegasus 35
interval/tempo intervals 19:04 [5] 5.25 km (3:38 / km)
shoes: Nike Pegasus 35
2*2000m,1000m w 1:30rest
6:29.8
6:24.6
3:03.4
Warm up / down 30:00 [3] 3.5 km (8:34 / km)
400jog, 4*150m, 2,5km jog
after it some stretching