6 PM
Running warm up/down 25:00 [2] 3.6 km (6:57 / km)
Jog to intervals
Running intervals 28:12 [4] 5.33 km (5:17 / km)
shoes: Waslsh PB Elite Extreme
Intervals.
4x 5mins with 90secs recovery.
Running 22:32 [3] 3.15 km (7:09 / km) +86m 6:18 / km
shoes: White light shoes
Jog back