Running warm up/down 17:00 [2] 3.0 km (5:40 / km) +75m 5:02 / km
shoes: asics gel-noosa tri 5
Running intervals 20:00 [4] 4.0 km (5:00 / km) +40m 4:46 / km
shoes: asics gel-noosa tri 5
3*(3x300m)
so 9x300m
R between every 3x300 = 3mins
all between 50''-57''
Running (cooling down) 25:54 [2] 4.7 km (5:31 / km) +70m 5:08 / km
shoes: asics gel-noosa tri 5
I could run across the frozen warandevijver