6 PM
Running warm up/down 4:30 [3] 0.46 mi (9:43 / mi)
Running warm up/down 12:50 [3] 0.57 mi (22:28 / mi)
Running intervals 3:32 [4] 0.8 km (4:25 / km)
Running intervals 2:38 [4] 0.6 mi (4:23 / mi)
Running intervals 1:39 [4] 0.4 km (4:07 / km)
Running intervals 46 [4] 0.2 km (3:50 / km)
Running intervals 3:34 [4] 0.8 km (4:27 / km)
Running intervals 2:29 [4] 0.6 km (4:08 / km)
Running intervals 1:38 [4] 0.4 km (4:05 / km)
Running intervals 43 [4] 0.2 km (3:35 / km)