7 PM
Warmup 19:55 [0] 3.23 km (6:10 / km) +20m 5:59 / km
Track Intervals 46 [0] 0.29 km (2:38 / km)
Track Intervals 48 [0] 0.27 km (2:58 / km)
Track Intervals 46 [0] 0.29 km (2:38 / km)
Track Intervals 47 [0] 0.3 km (2:37 / km)
Track Intervals 45 [0] 0.25 km (2:59 / km)
Track Intervals 47 [0] 0.29 km (2:42 / km)
Track Intervals 47 [0] 0.28 km (2:50 / km)
Track Intervals 47 [0] 0.26 km (3:00 / km)
Track Intervals 46 [0] 0.29 km (2:39 / km)
Track Intervals 48 [0] 0.26 km (3:03 / km)
Track Intervals 46 [0] 0.26 km (2:56 / km)
Track Intervals 47 [0] 0.3 km (2:37 / km)
Track Intervals 46 [0] 0.29 km (2:36 / km)
Track Intervals 45 [0] 0.27 km (2:48 / km)
Track Intervals 41 [0] 0.29 km (2:20 / km)
Cool down 9:16 [0] 1.46 km (6:22 / km) +5m 6:15 / km