5 PM
Running warm up/down 28:00 [1] 4.0 km (7:00 / km) +135m 5:59 / km
shoes: VJ Irock 2
Running intervals 5:00 [3] 1.0 km (5:00 / km) +150m 2:51 / km
shoes: VJ Irock 2
10x30" hill reps
Rec intervals 13:30 [1] 0.9 km (15:00 / km)
shoes: VJ Irock 2
90'' Walk/jog down rec