6 PM
Running warm up/down 5:22 [3] 0.56 mi (9:36 / mi)
Running warm up/down 3:14 [3] 0.32 mi (10:12 / mi)
Running warm up/down 9:49 [3] 0.25 mi (38:38 / mi)
Running intervals 4:15 [4] 1.0 km (4:15 / km)
Running intervals 1:36 [4] 0.4 km (4:00 / km)
Running intervals 4:24 [4] 1.0 km (4:24 / km)
Running intervals 1:39 [4] 0.4 km (4:07 / km)
Running intervals 4:30 [4] 1.0 km (4:30 / km)
Running intervals 1:38 [4] 0.4 km (4:05 / km)