Running warm up/down 27:48 [2] 4.0 km (6:57 / km)
short warm up/ recovery jog in between (200m), no cool down, as it was soooo cold rainy and wet!
Running intervals 20:12 [5] 6.0 km (3:22 / km)
15x400 in 5000m race pace so 82 per lap
after the first 7 reps, we made a break of 5min!
times:
81, 81, 82, 82, 81, 81, 81, 81, 81, 82, 81, 82, 82, 82, 72
pretty consistant times, wasnt that bad but conditions were horrible: rain, wet and cold!
nice last lap!