4 PM
Running warm up/down 20:40 [1] 4.0 km (5:10 / km)
shoes: Adizero Adios 3
Strength warm up/down (drills) 18:00 [0]
Running intervals 22:40 [3] 6.0 km (3:47 / km)
shoes: Adizero Adios 3
12x500m
Rec intervals 7:00 [1] 1.3 km (5:23 / km)
shoes: Adizero Adios 3
35sec (100m) easy