Running (Warm up / Cool down) 15:00 [2] 2.0 km (7:30 / km)
Wram up and cool down for the 5K race.
Running (Race) 13:45 [4] 4.0 km (3:26 / km)
5K race at UBC. The course went through the trails in the forest. Went pretty hard from the start. Bruce held on all the way, and was stronger in the finish. Ran 4 seconds faster than the same course in the spring, which is good for not haveing started intervals yet.
Running (Warm up / Cool down) 50:00 [2] 5.0 km (10:00 / km)
Warm up and cool down for intervals.
Intervals (1000 m) 17:30 [5] 5.0 km (3:30 / km)
Intervals at the track with Magnus Johansson.
Did 5 by 1000m intervals.
Since this was the first interval session of this fall, we decided to take it a bit easy.
3:35
3:32
3:32
3:32
3:27