running warm up/down 13:00 [2] 2.0 km (6:30 / km)
ahr:130 max:147 shoes: mizuno feb 2008
running warm up/down 7:00 [2] 0.67 km (10:27 / km)
ahr:155 max:171
running intervals 20:00 [5] 5.57 km (3:35 / km) +90m 3:19 / km
ahr:185 max:194 shoes: mizuno feb 2008
running warm up/down 12:07 [2] 1.6 km (7:34 / km)
ahr:152 max:160 shoes: mizuno feb 2008
Jympa 50:00 [3] 1.06 km (47:10 / km)
ahr:157 max:185
static stretching 10:00 [0]