6 PM
Running 11:56 [3] 2.27 km (5:15 / km) +28m 4:57 / km
Drills 8:02 [3] 0.7 km (11:29 / km) +2m 11:17 / km
Running 28:34 [3] 7.11 km (4:01 / km) +70m 3:50 / km
2*1mile (2min)
4*800m (90sec)
Running 26:00 [3] 4.73 km (5:30 / km) +60m 5:10 / km
including strides.