9/12/2013
6:15 AM
3 km
1:11:38
2:24 / 100m
100 warm-up
500 70% 1’break [9’35]
400 (150m 70% 50m racepace, twice) [7’25]
300 80% 20’’ break [5’15]
300 70% 30’’ break [5’50]
400 (150m 70% 50m racepace, twice) [7’30]
500 70% incl. 4x 25m sprint [9’35]
3x100 legs 30’’ break [3’00]
200 easy