5 PM
runing warm up/down 18:09 [2] 4.0 km (4:32 / km) +10m 4:29 / km
shoes: Nike Pegasus 36 trail
Warm up / down 25:00 [2] 1.0 km (25:00 / km)
shoes: Nike Winflo
interval/tempo 26:25 [5] 5.4 km (4:54 / km)
shoes: Nike Winflo
1km 150/50 w2min.
5@600 w 1:30 w 2:20
3@200 w1min
3:31
1:50 1:47 1:47 1:42 1:32,8
33,5 31,5 28,6
Warm up / down 25:00 [2] 4.0 km (6:15 / km)
shoes: Nike Winflo
200jog
6@80
17-18min jog indoor Syma