running (Intervals) 38:30 [5] 6.5 km (5:55 / km)
warm up 1.38k - 8.01
run throughs 420m - 3.00
4 X 800m - 3.59, 3.59, 3.58, 3.57
4 X 200m - 0.54, 0.57, 0.55, 0.52
4 X 170m walk/jog recovery in between 200s - 1.25, 1.27, 1.39, 1.44
cooldown 400m - 2.35