3 PM
Running warm up/down 3:18 [1] 0.59 km (5:36 / km) +2m 5:30 / km
shoes: Asics Gel Noosa Tri-6
Running (plyometrics) 10:00 [0] 1.0 km (10:00 / km)
shoes: Asics Gel Noosa Tri-6
stretching session (dynamic) 7:00 [1]
shoes: Asics Gel Noosa Tri-6
Running intervals (5*1km) 17:19 [5] 5.02 km (3:27 / km)
shoes: Asics Gel Noosa Tri-6
running hard time
Running (5*1km) 10:00 [3] 2.06 km (4:51 / km)
shoes: Asics Gel Noosa Tri-6
recovery
stretching session 5:00 [0]