6 PM
Running warm up/down 5:14 [3] 0.8 km (6:32 / km)
Running warm up/down 16:16 [3] 0.61 mi (26:31 / mi)
Running 2:03 [3] 0.4 km (5:07 / km)
Running intervals 3:29 [4] 0.8 km (4:21 / km)
Running intervals 3:24 [4] 0.8 km (4:15 / km)
Running intervals 3:27 [4] 0.8 km (4:19 / km)
Running intervals 2:26 [4] 0.6 km (4:03 / km)
Running intervals 1:33 [4] 0.4 km (3:52 / km)
Running intervals 1:33 [4] 0.4 km (3:52 / km)
Running intervals 40 [4] 0.2 km (3:20 / km)
Running intervals 39 [4] 0.2 km (3:15 / km)