Running warm up/down 25:56 [1] 4.77 km (5:26 / km) +20m5:20 / km shoes: saucony kinvara 4
Running intervals 39:11 [4] 8.87 km (4:25 / km) max:185 shoes: saucony kinvara 4
track intervals: 6x1000m (3'50''-3'54''-3'48''-3'48''-3'48''-3'48'') + 3x500m (1'47''-1'47''-1'43''). Fore sure those are not great times, but i'm satisfied with this..for me this times are not so bad after so many times without fast training