Running 27:44 [2] 4.79 km (5:47 / km) +45m 5:32 / km
warm up and warm down + the rest between the ints.
Intervals intervals 16:20 [5] 4.84 km (3:22 / km) +30m 3:16 / km
the plan was to do 8 x 4 min with 2 min rest.
i was only able to do 4 of them. i was always between "easy" running and running at the limit. my quads wer really empty so i quit after the 4th repetition. it was just like running easy the first 2:30 then i took a look at my watch and sprinted into the finish...!
one repetition was about 1.21km long - times were: 4:03, 4:07, 4:06, 4:04.
Running 30:50 [2] 7.06 km (4:22 / km) +135m 3:59 / km
had to run to the school because i did the club training. also had to fetch some stuff before and bring it back afterwards.
i wanted to take the bike to reduce the load on my legs but the backtire had no air. dont ask me why...!
so i ran^^
Strength 30:00 [3]
strength training with the club. i didnt do the one leged squads bec. they dont feel too fresh :x