7 PM
Running warm up/down 14:34 [3] 0.25 mi (58:19 / mi)
Running intervals 4:28 [4] 1.0 km (4:28 / km)
Running intervals 43 [4] 0.2 km (3:35 / km)
Running intervals 43 [4] 0.2 km (3:35 / km)
Running intervals 45 [4] 0.2 km (3:45 / km)
Running intervals 43 [4] 0.2 km (3:35 / km)
Running intervals 42 [4] 0.2 km (3:30 / km)
Running intervals 1:38 [4] 0.4 km (4:05 / km)
Running intervals 1:39 [4] 0.4 km (4:07 / km)
Running intervals 2:38 [4] 0.6 km (4:23 / km)
Running intervals 2:45 [4] 0.6 km (4:35 / km)