5' aq (1117m com exercícios)

2500m + 1'30'' int + 12x500m rp6km Inc 1'30" int + 2500m

2500 - 1:55.0 @20
1a- 1:46.9 @26
2a- 1:46.7 @26
3a- 1:46.5 @25
4a- 1:46.3 @26
5a- 1:46.2 @25
6a- 1:45.8 @26
7a- 1:45.6 @27
8a- 1:45.4 @27
9a- 1:45.1 @27
10a- 1:44.0 @28
11a- 1:42.5 @28
12a- 1:37.4 @28
2500m - 1:52.7 @20
Média- 1:48.9 @24
Dist de int= 848m