Running warm up/down 45:45 [2] 5.26 km (8:42 / km) +150m 7:37 / km
actually we had planned o-intervals but we were not motivated for them so we just ran up to an awesome peak in bymarka. we also did 4 x 4 minutes with 3' rest on our way. ints felt really well but got a bad stitch on the last one. GRRRR
Running intervals 15:40 [4] 3.62 km (4:20 / km) +170m 3:30 / km
~ 4 x 4 with 3'
750m | 75m | 5:21 pace
670m | 75m | 5:30 pace / only 3:40 - we reached the top then
1110m | 0m | 3:38 pace
1090m | 20m | 3:40 pace / got a bad stitch so had to run slower