7 PM
Running warm up/down 9:04 [3] 1.73 km (5:14 / km)
ahr:129 max:152 shoes: Adizero Adios Boost
4 lap warm up
Running warm up/down 8:39 [3] 1.17 km (7:24 / km)
ahr:149 max:166 shoes: Adizero Adios Boost
Drills
Running intervals 20:02 [4] 6.54 km (3:04 / km)
ahr:167 max:181 shoes: Adizero Adios Boost
XC Interval Training. 16 x 400m with 1 min recovery. Very consistent around 75s per lap.