3Km (Total: 18'43"06)
02'24"21, 02'25"93, 02'22"56, 02'21"47, 02'24"22, 02'33"34, 02'59"18, 01'12"15
400m x 5 - rest 1 min
2'07"34, 2'07"81, 2'20"19, 2'16"05, 2'13"40
300m x 2 - walk 100m
1'45"41, 1'39"32
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