Running 21:50 [3] 5.0 km (4:22 / km)
Warm up run with Boris in PP before intervals
Running 6:30 [4] 1.7 km (3:49 / km)
Five small hilly loops in PP with about 80%-90% effort scale.
Running 17:00 [2] 2.5 km (6:48 / km)
Recovery runs in between the intervals.