Running (Oval run) 21:30 [3] 2.45 km (8:47 / km) +2m 8:44 / km
Warm up to the oval - 6:27 minutes (slow jog/quick walk) - 510m
Intervals:
300m - 1:15 minutes - 4:12/km
60 seconds rest
300m - 1:13 minutes - 4:06/km
60 seconds rest
300m - 1:16 minutes - 4:15/km
60 seconds rest
300m - 1:15 minutes - 4:12/km
60 seconds rest
Cold down back home - 6:00 minutes (slow jog/quick walk) - 650m