6 PM
running warm up/down 19:58 [2] 4.0 km (5:00 / km)
shoes: Vivo Road
warmup to Boshoff
running intervals 20:14 [5] 5.0 km (4:03 / km) +100m 3:41 / km
shoes: Vivo Road
5 x 500m hill 20m climb tempo hard up
tempo recover down
up 2:05 2:01 2:01 1:59 2:02
down 2:03 2:03 2:04 1:59 1:57
running warm up/down 21:42 [2] 4.5 km (4:49 / km)
shoes: Vivo Road
easy warm down back to the club