6 PM
Running warm up/down 5:06 [3] 0.46 mi (11:06 / mi)
Running warm up/down 14:55 [3] 0.36 mi (41:41 / mi)
Running intervals 3:36 [4] 0.8 km (4:30 / km)
Running intervals 3:34 [4] 0.8 km (4:27 / km)
Running intervals 3:34 [4] 0.8 km (4:27 / km)
Running intervals 1:40 [4] 0.4 km (4:10 / km)
Running intervals 1:39 [4] 0.4 km (4:07 / km)
Running intervals 1:37 [4] 0.4 km (4:02 / km)
Running intervals 1:30 [4] 0.4 km (3:45 / km)