Running warm up/down 25:00 [1] 3.8 km (6:35 / km) +20m6:25 / km
Running intervals 35:00 [4] 7.0 km (5:00 / km) +35m4:53 / km
6x1000m with 2' rest on the threadmil with 0.5% incline. The first 4 intervals in 15.5 km/h (3:52min/km), the 4th in 15.3 km/h (3:55) and the last in 15.2 km/h (3:57).