4 PM
Running long 49:17 [2] 11.5 km (4:17 / km)
shoes: Asics Gel FuzeX
4x2'/3' in it.
Running intervals 10:00 [3] 1.2 km (8:20 / km)
shoes: New Balance LD5000v3
8x60 max.
Cool down/stretching warm up/down 20:00 [1] 0.6 km (33:20 / km)
Gymnastics before intervals inc.