10 AM
Warmup 30:09 [0] 6.01 km (5:01 / km) +6m 4:59 / km
Trail repeats 2:44 [0] 0.7 km (3:53 / km) +3m 3:48 / km
Trail repeats 4:54 [0] 1.28 km (3:49 / km) +3m 3:47 / km
Trail repeats 8:03 [0] 2.02 km (3:59 / km) +1m 3:58 / km
Trail repeats 5:03 [0] 1.26 km (4:01 / km)
Trail repeats 3:05 [0] 0.81 km (3:50 / km) +1m 3:48 / km
Workout:
3min - 1rest
5min - 2rest
8min - 3rest
5min - 2rest
3min
in the muddy fields of a cross course near home!
Cool down 3:13 [0] 0.48 km (6:45 / km)
Cool down 8:52 [0] 1.63 km (5:26 / km) +1m 5:25 / km
Warmup 8:52 [0] 1.63 km (5:26 / km) +1m 5:25 / km