Warm-up by jogging 0.8km,
60-80m strides x 4,

Fartlek (86%MP 1.81km + 3K pace 0.453km) x 8: 1:24:55.1 (Total 20km, 44 laps + 68m; 4:14.8/km; 101.9s/400m)
8:00.1, 1:29.4,
8:10.8, 1:31.3,
8:04.1, 1:30.7,
8:06.3, 1:29.9,
8:13.5, 1:29.1,
8:09.3, 1:30.9,
8:12.6, 1:30.7.
7:56.2, 1:28.0. (18km: 1:16:52.9)
95%MP 1.88km: 8:02.1
avg 8:06.6, 1:30.0 (79.47/400m)

Warm-down by jogging 0.4km