11 PM
Warmup 9:26 [0] 1.65 km (5:44 / km) +27m 5:18 / km
Warmup 10:13 [0] 2.06 km (4:57 / km) +12m 4:49 / km
Workout:
3x2000m with 4min rest.
Goal: 6:40min
Trail repeats 6:40 [0] 2.01 km (3:19 / km) +12m 3:13 / km
rest 4:00 [0] 0.1 km (38:06 / km) +1m 36:22 / km
Trail repeats 6:48 [0] 2.01 km (3:23 / km) +11m 3:18 / km
rest 4:01 [0] 0.1 km (39:00 / km)
Trail repeats 6:53 [0] 2.01 km (3:26 / km) +3m 3:24 / km
Cool down 9:05 [0] 1.85 km (4:54 / km) +12m 4:45 / km