running warm up/down 13:00 [1] 2.36 km (5:31 / km) +6m 5:26 / km
Warm- up and Cool down before and after the intervals.
running intervals 19:44 [5] 4.72 km (4:11 / km) +12m 4:08 / km
intervals on the finnish track:
4x1.18km/2'. Was just about one min faster than last time... obviously this is due to the lack of snow on the track today. But still, it feels good ;-)
Times were:
4:58
5:01
4:53 (actually it took me 2:33 for the first 600m)
4:52 (2:31 for the first 600m)
I pushed really hard, especially the last two... Was able to even speed up a little bit on the second half of the loop, I think that's good...