Running intervals 40:00 [4] 8.5 km (4:42 / km)
Doing interval around this little lake in Prinsenpark: guess it is a tour of around 580m.
5x 580m (2'25,2'15',2'12,2'12,2'10) with 1'15" jog in between.
4'30" recuperation walk-jog
3x 580m (2'20", 2'13",2'10") with 1'15" jog
5' easy jog in between
5' 30"/30"