Running warm up/down 31:15 [2] 4.5 km (6:57 / km) +10m 6:52 / km
including recoveries!
Running 4:44 [3] 1.1 km (4:18 / km)
2 laps in higher pace!- int with soccer players!
Running intervals 6:38 [5] 2.35 km (2:49 / km)
5x30fast/30slow- 10x15fast/15slow- fast lap (0,55km) in 1:38