running road/trails warm up/down 28:20 [1] 4.5 km (6:18 / km) shoes: Nike Air
running road/trails intervals (track) 13:40 [5] 4.0 km (3:25 / km) slept:5.5 shoes: Nike Air
10*400, ( first 5 every 2 min, last 5 every 2.5 min- 86,83,83,82,84,83,82,80,81,77 ). had a 'normal' head ache during the day. need more rest.. again .