Track intervals 15:50 [5] 5.2 km (3:03 / km)
Did a pyramid training with the guy. All in all it was okay although my stomach made me big problems. So I didn't the last intervall. Here some details:
1000m 3:14 min
800m 2:27 min
600m 1:47 min
400m 1:10 min
200m 0:30 min
100m 0:18,1 min
100m 0:17,7 min
200m 0:31 min
400m 1:08 min
600m 1:54 min
800m 2:38 min
arround 1 min break between each one and 5 min between the sessions.
running warm up/down 28:36 [1] 4.0 km (7:09 / km)
Warm up and breaks between the intervals. No cool down because of my stomach.