6 PM
Running warm up/down 8:44 [3] 0.89 mi (9:49 / mi)
Running warm up/down 9:42 [3] 0.17 mi (56:21 / mi)
Running intervals 3:20 [4] 0.8 km (4:10 / km)
Running intervals 5:14 [4] 1.2 km (4:22 / km)
Running intervals 3:26 [4] 0.8 km (4:17 / km)
Running intervals 2:28 [4] 0.6 km (4:07 / km)
Running intervals 1:36 [4] 0.4 km (4:00 / km)
Running intervals 1:05 [4] 0.3 km (3:37 / km)
Running intervals 43 [4] 0.2 km (3:35 / km)