6 PM
Jogging warm up/down 17:16 [3] 3.3 km (5:14 / km) +10m 5:09 / km
Running intervals 14:32 [5] 4.0 km (3:38 / km)
4 x 1k / 400 jog on the track. Feeling the heat tonight, so it was slow but at least semi-consistent.
Jogging warm up/down 32:02 [3] 6.0 km (5:20 / km) +30m 5:13 / km
Recoveries and warm down.