running 19:30 [3] 3.0 km (6:30 / km)
shoes: Asics DS trainer 21
Warm up run plus recovery jog between intervals
running intervals 4:00 [5] 1.2 km (3:20 / km) +60m 2:40 / km
shoes: Asics DS trainer 21
Intervals. 12 x 50m incline; 15 x 40m flat
Exercise session 20:00 [3]
Body weight exercises