6 PM
Running warm up/down 6:42 [3] 0.68 mi (9:50 / mi)
Running warm up/down 13:36 [3] 0.4 mi (33:43 / mi)
Running 2:08 [3] 0.23 mi (9:17 / mi)
Running intervals 3:30 [4] 0.8 km (4:22 / km)
Running intervals 1:36 [4] 0.4 km (4:00 / km)
Running intervals 42 [4] 0.2 km (3:30 / km)
Running intervals 3:30 [4] 0.8 km (4:22 / km)
Running intervals 1:35 [4] 0.4 km (3:57 / km)
Running intervals 42 [4] 0.2 km (3:30 / km)
Running intervals 1:36 [4] 0.4 km (4:00 / km)
Running intervals 37 [4] 0.2 km (3:05 / km)
Running warm up/down 8:40 [3] 0.13 mi (1:04:34 / mi)