Running 20:00 [3] 4.0 km (5:00 / km)
A warm up run.
Tempo 23:00 [4] 5.0 km (4:36 / km)
Cruise intervals on trail in PP 3:30/km + rest in between the repetitions.
Running 15:00 [3] 1.0 km (15:00 / km)
A 5 min cool down run + 10 min stretcing afterwards.