7 PM
Running warm up/down (Warm up) 30:00 [1] 3.91 mi (7:40 / mi) +80ft 7:31 / mi
Running intervals 44:00 [5] 4.0 mi (11:00 / mi)
5 x ~3'20'' (~2'20'' r.), 10' r., 5 x 30'' (1' r.)
Around Greenwich Park triangle
Running warm up/down (Warm down) 33:00 [2] 4.45 mi (7:25 / mi) +200ft 7:07 / mi
Broken up by train journey