Easy run warm up/down 9:00 [3]
shoes: Asix GT-2110
Quick warmup/cooldown.
Medium Pace Run intervals 18:45 [4] 5.0 km (3:45 / km)
shoes: Asix GT-2110
I pace intervals, 5x1000m with 400m jog between. Planned for 3 but than ran with folks and did all 5. Not very wise - feel not confortable in achills and back knees surface.
But was pretty easy.
Easy run 15:00 [3] 1.6 km (9:22 / km)
shoes: Asix GT-2110
Jogging between intervals - 50% can count to I pace running.
Stretching 5:00 [3]
weight:78.2kg