3 PM
Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
ahr:150 shoes: Asics Gel-DS Sky Speed
Spinning 15:00 [3]
ahr:146
Running warm up/down 4:45 [3] 1.0 km (4:45 / km)
ahr:160 shoes: Asics Gel-DS Sky Speed
Kind of warm down after spinning
Strength 10:00 [3]
Balancing with one leg on bozu ball. 5 x 1 min on each leg.
Running 10:00 [3] 2.52 km (3:58 / km)
ahr:173 shoes: Asics Gel-DS Sky Speed
Running 15:00 [3] 3.6 km (4:10 / km)
ahr:153 max:185 shoes: Asics Gel-DS Sky Speed
Warmdown/rest for 800m 4:16
200m intervals
30,5/1:10
37/1:16
35/1:11
34/1:10
35,6/1:11
400m interval
2:32/1:14,4