running intervals 47:20 [5] 11.0 km (4:18 / km)
shoes: NB 10v2
5km warmup 2427
10 x 500m
400 easy 98 100 hard 19.9
300 easy 71 200 hard 40.6
200 easy 48 300 hard 59.4
100 easy 25 400 hard 80.1
000 easy 00 500 hard 99.9
000 easy 00 500 hard 100.0
100 easy 25 400 hard 78.5
200 easy 47 300 hard 58.3
300 easy 72 200 hard 38.0
400 easy 97 100 hard 20.0
1km warm down 4:50