E1 Fartlek 20km (92%MP 1.81km + 3K pace 0.453km) x 8 + 95% MP 1.88km: 1:23:27.0 (Total 20km, 44 laps + 68m; 4:10.3/km; 100.14s/400m) 8:03.7, 1:28.7, 8:01.7, 1:25.8, 8:01.4, 1:26.2, 7:55.3, 1:28.3, 7:57.9, 1:27.2, 7:55.9, 1:27.6, 8:00.5, 1:25.6. 7:53.3, 1:23.4. (18km: 1:15:22.6) 95%MP 1.88km: 8:04.4 avg 7:58.7, 1:26.6 (76.5/400m)