6 PM
Running warm up/down 25:06 [3] 0.78 mi (32:20 / mi)
Running (strides) 1:06 [3] 0.11 mi (10:21 / mi)
Running intervals 3:31 [4] 0.8 km (4:24 / km)
Running intervals 1:34 [4] 0.4 km (3:55 / km)
Running intervals 1:36 [4] 0.4 km (4:00 / km)
Running intervals 39 [4] 0.2 km (3:15 / km)
Running intervals 3:24 [4] 0.8 km (4:15 / km)
Running intervals 1:36 [4] 0.4 km (4:00 / km)
Running intervals 1:32 [4] 0.4 km (3:50 / km)
Running intervals 39 [4] 0.2 km (3:15 / km)