runing long 1:06:40 [4] 15.65 km (4:16 / km) +110m4:07 / km ahr:151 max:179 shoes: Nike Pegasus 36 trail
3km wup @4:40 5@1km/500m (the 3 easy in the middle 15m clim @4:30) 4:00 (3:50 3:47 down w off road parts) 3:36 down in road 3:45 1km jog 4@120 m fast climb back jog 4@140m fast w 1min 200m jog 2.5km cdwn