5 PM
Running warm up/down (wup) 13:23 [2] 2.72 km (4:55 / km) +20m 4:45 / km
Running intervals 1:20 [5] 0.32 km (4:10 / km) +40m 2:34 / km
8*10sec uphill sprints with 2:30 recovery
Running (recoveries) 17:30 [0] 1.0 km (17:30 / km)
Running warm up/down (cd) 17:05 [1] 2.9 km (5:53 / km) +60m 5:20 / km