Running warm up/down 41:14 [2] 6.79 km (6:04 / km)
ahr:126 max:142 shoes: Mizuno Wave Elixier 5
EL, zwischen den Intervallen, AL
Lauf-ABC 8:22 [2] 0.66 km (12:41 / km)
ahr:111 max:151 shoes: Mizuno Wave Elixier 5
Running intervals 25:00 [4] 7.41 km (3:22 / km)
ahr:154 max:168 shoes: Mizuno Wave Elixier 5
Intervalle: 6' - 2' P - 6' - 2' P - 3x(90'' - 45'' P - 60'' - 30'' P - 30'' - 60'' P) - 4'
6min: 3.30/km
6min: 3.31/km
90sek: 3.20/km
60sek: 3.18/km
30sek: 2.55/km
90sek: 3.15/km
60sek: 3.10/km
30sek: 3.03/km
90sek: 3.11/km
60sek: 3.08/km
30sek: 2.56/km
4min: 3.31/km