running tempo 22:00 [3] 4.9 km (4:29 / km)
shoes: mizuno
squad training
pacing pyramid
50,100,150,100,50 x 2
running warm up/down 23:00 [1] 4.5 km (5:07 / km)
shoes: mizuno
8 lane 8 for warming up
2 for cooling down
running 1:15 [5] 0.5 km (2:30 / km)
5x 100m dashes
~13'5-14'4