Warm-up 1.6km,
60-80m strides x 5,

Tempo 10km (0.4km x 25): 38:18.7 (avg 91.95sec/400m)
1.6km 6:10.9 (92.8, 92.1, 93.3, 92.6),
3.2km 6:11.9 (93.2, 93.6, 92.0, 93.1),
4.8km 6:09.0 (91.1, 91.8, 92.8, 93.2),
6.4km 6:05.2 (92.1, 90.8, 91.6, 90.6), (5km: 19:16.9)
8.0km 6:06.4 (91.9, 90.6, 92.4, 91.5), (8km: 30:43.3)
9.6km 6:09.6 (93.0, 92.6, 92.6, 91.4).
25th lap 1:25.8

Warm-down 3.6km