1/31/2013
3.1 km
1:13:00
2:22 / 100m
200 warm-up
8x100 (70%-80%) start every 2'00
100 easy
4x200 (70%) start every 4'00 (ca. 3'40-45)
8x100 (70%-80%) start every 2'00 (1'45 - 1'55; avrg. ca. 1'48)
4x (25 sprint, 25 easy) (start every 75'')