Warm up / down warm up/down 50:00 [1] 5.2 km (9:37 / km)
warm up: 3,5km run, lots of excercises, some runing drills, 10*100
warm down: 0,7km
interval/tempo intervals 28:50 [5] 6.1 km (4:44 / km)
ahr:165 max:190 rhr:45 slept:9.0 shoes: Nike Pegasus 35
3km (150/50) /2:00 2*600m /1:30,2:30 2*300/1:40, 2:00 3*200/45sec
times: 3:27 3:28 3:38 1:51 1:49 50,5 48,2 33,7 32,5 31,0