4 PM
Warm up / down 50:00 [2] 5.1 km (9:48 / km)
shoes: Nike Winflo
4km exercises drills 10@100
interval/tempo 22:00 [5] 5.05 km (4:21 / km)
shoes: Nike Pegasus 36 trail
5@600 w1:40 200back jog
3@200 w1:15 back jog
Strong headwind in the middle part of the 600s
Times: 1:50 1:48 1:46 1:42 1:38. 33 31 31
Warm up / down 16:00 [2] 3.2 km (5:00 / km)
shoes: Nike Pegasus 36 trail