track running tempo 1:22:43 [5] 18.0 km (4:36 / km)
shoes: Mizuno Elixir 6
30*350m-- 1 γυρος στο 3' 50''/χλμ & 1 στο 4' 16''/χλμ
1'19''', 1' 25'', 1' 22'', 1' 29'', 1' 21'', 1' 28'', 1' 20'', 1' 30'', 1'' 21'', 1' 28'', 1' 20'',
1' 31'', 1' 20'', 1' 31'', 1' 23'', 1' 31, 1' 21'', 1' 31'', 1' 20'', 1' 31'', 1' 22'', 1' 28'',
1' 20'', 1' 28'', 1' 19'', 1' 30'', 1' 20'', 1' 31'', 1' 21'', 1' 26''.