5 PM
runing 20:20 [2] 4.3 km (4:44 / km) +10m 4:40 / km
shoes: Nike Winflo
Warm up / down 25:00 [2] 1.0 km (25:00 / km)
shoes: Nike Winflo
exercises, 10*100
interval/tempo 23:40 [5] 5.0 km (4:44 / km)
shoes: Nike Winflo
2km 150/50 7:01 (3:31, 3:30) r 2:30
15*150 w start every minute ~23.5-24
Warm up / down 20:00 [2] 3.8 km (5:16 / km)
shoes: Nike Pegasus 36 trail
6*80
3,3km cdwn