9'04'' de aquecimento
4km- 1:53.1 @20
10x1'on 1'off (3938m, dos quais 881m de dist em int)
1a- 1:40.0 @30
2a- 1:39.6 @31
3a- 1:39.3 @32
4a- 1:38.6 @32
5a- 1:38.0 @33
6a- 1:39.3@32
7a- 1:38.3 @32
8a- 1:39.0 @31
9a- 1:35.8 @33
10a- 1:33.7 @36
Média- 1:38.1 @32
Recup (1')