Warm-up 2.2km,
60m strides x 5,

MPSS (drop sets) 3.2km:
(3-5K-pace 400m + 10K-pace 800m + MP 2km + jogging 400m) x 5: 1:11:06
400m: 72.4s; 800m: 2:49.8; 2km: 8:13.7
400m: 75.3s; 800m: 2:53.5; 2km: 8:10.7
400m: 78.7s; 800m: 2:55.3; 2km: 8:09.2
400m: 78.9s; 800m: 2:53.5; 2km: 8:06.0
400m: 80.5s; 800m: 2:52.7; 2.4km: 9:21.7 (last 2laps 91.4, 86.7)

Cool-down 1.4km