6 PM
Running 4:23 1.02 km (4:17 / km) +3m 4:13 / km
ahr:162 max:174 shoes: Nike Pegasus 36 1119
Running warm up/down 28:14 0.82 km (34:13 / km)
ahr:120 max:145 shoes: Nike Pegasus 36 1119
Running 46:21 9.59 km (4:50 / km)
ahr:154 max:182 shoes: Nike Pegasus 36 1119
4 x 200 m
5 x (1200 + 400)
30 seconds between 1200 and 400, 90 seconds between sets.
1200 around 3:56-4:00. 400 around 71.
Running 5:20 1.01 km (5:18 / km)
ahr:155 max:164 shoes: Nike Pegasus 36 1119