Notes
5k easy in 26.47 (5.22)
5k MP in 21.40 (4.20)
4k easy in 22:10 (5.32)
4k fartlek in 17.20 (4.20), alternating 500m @ 10k-HM, 200m jog
3k easy in 17.00 (5.40)
3k MP in 12.45 (4.15)
2k easy in 11.00 (5.30)
2k of 40secs strides, 80secs jog in 9.40 (5.50)
Total 28k in 2h18m (4.57)