16min 40sec from 75 to 80% of 10k pace
2x 3min 20sec @ 100% of 10k pace,
6min 40sec @ 80% of 10k pace
1x 13min 20sec @ 107% of 10k pace,
6min 40sec @ 70% of 10k pace
1x 10min @ 113% of 10k pace,
6min 40sec @ 70% of 10k pace
1x 6min 40sec @ 120% of 10k pace,
3min 20sec @ 65% of 10k pace
1x 3min 20sec @ 127% of 10k pace,
3min 20sec @ 65% of 10k pace
13min 20sec @ 80% of 10k pace
1x 3min 20sec @ 127% of 10k pace,
3min 20sec @ 65% of 10k pace
1x 6min 40sec @ 120% of 10k pace,
3min 20sec @ 65% of 10k pace
1x 10min @ 113% of 10k pace,
6min 40sec @ 70% of 10k pace
1x 13min 20sec @ 107% of 10k pace,
3min 20sec @ 65% of 10k pace
10min from 83 to 80% of 10k pace