6 PM
Running warm up/down 10:27 [2] 2.64 km (3:57 / km)
ahr:159 max:185 shoes: Supra
Drills warm up/down 7:50 [3] 0.8 km (9:47 / km)
ahr:139 max:161 shoes: Supra
Running intervals 30:17 [4] 6.24 km (4:51 / km)
ahr:169 max:195 shoes: Supra
ShUOC intervals.
4x 200m jog back recovery
3x 800m 2mins recovery
2x 400m jog back recovery
Running warm up/down 15:27 [2] 2.47 km (6:15 / km)
ahr:158 max:169 shoes: Saucony Progrid Omni 8 (2)