5 PM
Running warm up/down 18:06 3.46 km (5:14 / km) +2m 5:13 / km
ahr:126 max:140 shoes: Chili Red Clifton 7(II)
Running tempo 44:02 8.53 km (5:10 / km) +69m 4:58 / km
ahr:147 max:161 shoes: Chili Red Clifton 7(II)
20 min @ MP
4 min easy
20 min @ HMP
Running warm up/down 18:39 3.18 km (5:51 / km) +13m 5:45 / km
ahr:138 max:150 shoes: Chili Red Clifton 7(II)