9 AM
Running warm up/down 6:42 [2] 1.22 km (5:30 / km) +26m 4:58 / km
warm up jog
Running intervals 18:00 [4] 3.5 km (5:09 / km) +50m 4:48 / km
6 x roughly 500m reps turning around on 3min with 100m jog between reps. Times between 1:48-1:45 for all of them. very cold morning
Running warm up/down 20:30 [2] 3.35 km (6:07 / km) +52m 5:41 / km
extended cool down through the forest at a very easy pace.