Running 1:30:00 [3] 10.8 km (8:20 / km)
5 laps warm up with drills and run-throughs. The set was 7x1km with no break, we had about 200m easier jogging before going back to a 85% pace. Fastest time (and the first haha) was 4:35 but the average pace was about 4:45 per k. We had about 2 laps cool down with a good 10 minutes stretching.