running 45:00 [2] 7.5 km (6:00 / km) +100m 5:38 / km
warm up/cool down plus easy running inbetween intervals
running intervals 16:00 [5] 3.5 km (4:34 / km) +100m 4:00 / km
With ASVZ. pyramid: 1'/2'/3'/4'/3'/2'/1' easy running inbetween ~2' each (somewhat longer inbetween the longer intervals.
Distance estimated...