Note
W14: I-1 5x1000 with 3min jog + 4x100
Easy run warm up/down 12:00 [3] 1.8 km (6:40 / km)
weight:80.8kg shoes: Asix GT-2100
R run intervals 1:00 [4] 0.4 km (2:30 / km)
shoes: Asix GT-2100
Strides. 2x100 before + 2x100 after. No sharpeness in the muscles.
Medium Pace Run intervals 20:00 [4] 5.0 km (4:00 / km)
ahr:150 shoes: Asix GT-2100
Intervals, 3x1000, 1x1200, 1x800 at I pace (or close, actual speed was lower than required but afforts were adequate), with 300-400m jog between reps.
Easy run 15:00 [2] 1.8 km (8:20 / km)
shoes: Asix GT-2100
Jogging between intervals till almost full recovery.
Stretching 15:00 [3]
shoes: Asix GT-2100