5 PM
Warm up / down warm up/down 35:00 [1] 4.2 km (8:20 / km)
shoes: Nike Pegasus 35
interval/tempo intervals 17:57 [1] 4.75 km (3:47 / km)
shoes: Nike Pegasus 35
4km (100slow/300fast) / 1:30rest 600m fast
3:47 3:40 3:38 3:35 1:40,6
interval/tempo 3:00 [3] 0.7 km (4:17 / km)
shoes: Nike Pegasus 35
4*150
Warm up / down warm up/down 8:25 [1] 1.7 km (4:57 / km)