7 PM
Running warm up/down 25:14 [2] 4.18 km (6:02 / km)
shoes: Mizuno Wave Rider 22 2
WU and drills
Running tempo 30:00 [4] 7.9 km (3:48 / km)
shoes: Mizuno Wave Rider 22 2
Tempos: 3 x 10 mins [2mins]
Running warm up/down 19:04 [2] 3.0 km (6:21 / km) +21m 6:08 / km
shoes: Mizuno Wave Rider 22 2
Jogging recoveries, 6 x strides and WD