6 PM
Running warm up/down 19:06 3.84 km (4:59 / km) +29m 4:48 / km
shoes: Black Cloudflyers
Running (track) 21:02 5.47 km (3:51 / km)
ahr:146 max:164 shoes: Black Cloudflyers
10 x 400m (~50s to regroup) on the track
Running warm up/down 16:37 [2] 3.2 km (5:11 / km) +20m 5:02 / km
shoes: Black Cloudflyers