Notes
3 km (1 f-lap): 15.00 (I wanted to warm up)
900 m to the stadium
20 min, 4.5 km = 5 x (3x300m, 2 fast laps (2.30 = 4.10 min\km) and 1 rest lap 1.30) 3 laps (900) - 4 min,
2.7 m - 14 min - warming down on the stadium (1.35 one lap)
900 m from the stadium