6 PM
Run (road) warm up/down 12:01 [2] 2.64 km (4:33 / km) +3m 4:31 / km
Run (road) 14:26 [1] 0.89 km (16:08 / km) +3m 15:51 / km
Run (road) 13:17 [1] 1.39 km (9:33 / km)
Run (road) intervals 25:00 4.67 km (5:21 / km) +2m 5:21 / km
Run (road) 13:34 [2] 2.64 km (5:08 / km) +1m 5:08 / km