Running warm up/down 30:00 [1] 5.3 km (5:40 / km) +50m 5:24 / km
shoes: Adizero Adios 5
Strength (Drills) 52:00 [1] 3.13 km (16:37 / km)
shoes: Adizero Adios 5
Running intervals 11:50 [3] 3.4 km (3:29 / km)
shoes: Adizero Adios 5
3x1k (3:35),3min rec + 5x80m (12sec)
Rec intervals 15:00 [1] 1.2 km (12:30 / km)
shoes: Adizero Adios 5