Running 28:00 [3] 6.0 km (4:40 / km)
wu
wd
Running 20:00 [3] 4.0 km (5:00 / km)
wu w/ strides
wd w/ strides
Running 15:00 [3] 4.0 km (3:45 / km)
10*300 rolling 100 sub 30
w/ yujiro
missed reps 7 and 11 as was dieing
52 (29) 55 (28) 54 (28) 55 (29) 55 (29) 55 (1.57) 54 (30) 55 (30) 54 (1.55) 55
Running 12:00 [3] 3.0 km (4:00 / km)