5 PM
Running warm up/down 16:00 [1] 3.35 km (4:47 / km) +10m 4:42 / km
Running 6:29 [5] 2.0 km (3:15 / km)
2k in race pace with simmi and schani
Running 6:30 [3] 1.6 km (4:04 / km)
simulating O400 on track but running the 400 pretty easy (84-90sec)
Running 50 [5] 0.2 km (4:10 / km) +30m 2:23 / km
5*10sec fullspeed uphill with 2min rest
Running (recoveries) 18:00 [1] 2.5 km (7:12 / km) +20m 6:55 / km