6steady + 6easy

3easy + 6interval - 150/200/300 x 4, average 20s..28s...44. Rec 2mins rep/5mins jog sets

Rest

4easy + 7interval - 3sets of 2x600m, average 1.38's. Rec 2m30s rep / 1k @3.12 between sets as recovery

6easy

7 (5k race) + 5easy - 14m:57s (2.53, 3.00,3.02,3.03,2.57)

15easy

65