6 PM
Running warm up/down 10:31 [4] 1.2 mi (8:46 / mi)
Running warm up/down 15:00 [3]
Running 3:23 [4] 0.6 km (5:38 / km)
Running intervals 4:38 [4] 1.0 km (4:38 / km)
Running intervals 4:30 [4] 1.0 km (4:30 / km)
Running intervals 4:36 [4] 1.0 km (4:36 / km)
Running intervals 4:23 [4] 1.0 km (4:23 / km)
Running intervals 2:33 [4] 0.6 km (4:15 / km)
Running intervals 2:26 [4] 0.6 km (4:03 / km)
Running intervals 2:46 [4] 0.6 km (4:37 / km)
Running 10:00 [2] 1.4 km (7:09 / km)