Warm-up by jogging 1.0km,

Fartlek (95% MP 800m + 10K-pace 400m) x 12.5 + 200m: 1:00:49.1 (Total 15.2km; 4:00.07/km; 96.03s/400m)
3:35.2, 1:27.4s,
3:26.9, 1:24.6s,
3:27.5, 1:24.3s,
3:25.1, 1:24.7s,
3:26.5, 1:23.9s,
3:19.9, 1:23.6s,
3:23.2, 1:25.2s,
3:21.0, 1:25.5s,
3:24.5, 1:24.6s,
3:21.6, 1:24.9s, (12km: 48:20.3)
3:16.4, 1:24.3s.
3:18.6, 1:23.6s.
1:33.0, 38.4s, 54.3s.

avg 3:23.1 (101.6s/400m), 84.4s/400m

drinking water at the 13th and 25th laps (non-stop).
Warm-down by jogging 1.1km