Weights/strength 20:00 [3]
Running-Road warm up/down 10:00 [3] 2.17 km (4:36 / km)
Warmup
Running-Road 15:13 [3] 3.51 km (4:20 / km)
Cooldown
Running-Road intervals 19:47 5.83 km (3:24 / km)
14(200 on, 200 off)
Really solid workout. Stuck with Alex for the first 12 but then faded a little.