5 PM
Running warm up/down (wup) 12:57 [1] 2.65 km (4:53 / km) +20m 4:43 / km
Running Drills 20:00 [3] 1.2 km (16:40 / km)
drills + strength + sprints
Running intervals 17:07 [4] 4.8 km (3:34 / km)
4x1200m @ threshold pace (3:35) = 4:18 with 90sec jogging with robi
times:
4:19, 4:16, 4:17, 4:15
feeling quite comfortable
Running (recoveries) 4:30 [1] 0.6 km (7:30 / km)
Running (cd) 22:50 [1] 3.4 km (6:43 / km) +50m 6:15 / km