Speed/Track intervals (400s) 1:07:42 [5] 8.0 km (8:28 / km)
shoes: Asics Gel-DS Trainer 13
20×400m, first 10 on 3min cycle, last 10 on 3:30 cycle.
1:17.15 (1:50.40)
1:18.52 (1:41.17)
1:18.48 (1:43.60)
1:16.59 (1:49.04)
1:18.86 (1:38.61)
1:18.34 (1:47.77)
1:16.59 (1:46.50)
1:14.17 (1:47.53)
1:18.95 (1:44.98)
1:18.07 (5:48.07) *skipped a set
1:23.57 (2:13.73)
1:20.30 (2:09.89)
1:19.29 (2:15.18)
1:23.30 (2:11.29)
1:16.31 (2:07.96)
1:17.73 (2:16.78)
1:19.01 (2:07.66)
1:16.41 (3:26.88)
1:19.61 (2:24.41)