Running1:12:00 [3] 9.5 km (7:35 / km) +600m5:46 / km shoes: Asics 1150
Hills training near home.
3xShamrock loops for warm-up 42', splits: (2:40-2:30; 2:50-2:45; 2:50-2:45)
1xShamrock on long race pace (2:09; 2:24; 2:25)
1xShamrock on max pace (1:59; 2:08; 2:11)
Cool-down 8'