Running warm up/down 20:00 [1]
shoes: salomon XR crossmax 2
Running 55:36 [3] 11.21 km (4:58 / km) +230m 4:30 / km
shoes: salomon XR crossmax 2
10km a 4:50/km + 10 allunghi da 100m
Strength 40:00 [3]
Corda, addominali alti e bassi, rematore con gli elastici e burpees. 4 giri