Track intervals 11:22 [5] 4.0 km (2:51 / km)
Intervals 3 x 800m and 4 x 400 m today, here are the details:
800 m:
1. 2:24 min
2. 2:22 min
3. 2:21 min
break between each one 90 sek.
big break 15 min
400 m:
1. 1:05 min
2. 1:03 min
3. 1:06 min
4. 1:01 min
break between each one 60 sek.
running warm up/down 46:32 [1] 4.0 km (11:38 / km)
Include everthing. Warm up and cool down and also all breaks.