12 PM
Running warm up/down 10:51 [2] 1.66 km (6:32 / km)
RB with JP.
Running intervals 7:50 [3] 1.08 km (7:15 / km)
RBTT with JP but split into 3 with 1 min recovery after each sector.
2:27.67/455m
53.62/179m
2:27/419m
Running 8:07 [3] 1.09 km (7:27 / km)
2:35.7/450
56.42/176
2:32.27/416
Running 8:27 [3] 1.11 km (7:37 / km)
2:47.1/450
56.77/174
2:36.87/423