10min warm up 12min 3.500m @3.25 17.5km/h 5min cool down

15min warm up 4km at 15min @3.45 16km/h 3km at 11min @3.40 16.3km/h 2km at 7min @3.30 17.1km/h 1km at 3.15 18.5km/h 500m at 1.30 @3.00 20km/h rest 3min 5min cool down

20min warm up 6x1.000 at 3.30-3.28-3.26-3.24-3.22-3.20 rest ~2.30 12min cool down

30min Easy 7x1.000 1-2 at 3.35 3-4 at 3.30 5-6 at 3.25 7 at 3.20 rest σε ολα 2min εκτος απο το τελευταιο που εκανα αλλα Σαλαζαρ 3min 10min cool down

45min at 16km/h

Ξεκίνημα από το 13.8 (4.20) και κάθε 4 λεπτά +0,3 μέχρι το 16.5 (3.38)