Running warm up/down 29:51  3.5 km (8:32 / km)
Easy warm up with some exercises + cool down after the training.
Running intervals (Fartlek) 47:53  11.0 km (4:21 / km) +50m 4:15 / km
Nice fartlek. I was changing speed from time to time, pushing harder and running slow. I am feeling very good.