200m x 10 (with 600m jogs): 16K

Temperature: 5.4 degrees centigrade
Humidity: 72% (overcast; light rain)
Start time: 14:30

Warm-up 4km (22:00),
200m x 10 (with 600m jogs),

approximately 32-35sec/200-220m

Warm-down 4km (21:00)

Mileage today: 16km

+++++++++++++++++++++++++++++

Plan for the rest days of this week：

Tuesday: Easy 10-12km
Wednesday: Generic aerobic 18km

• 8km 80%MP, 8km 90%MP, 4km MP

Thursday: Easy 8km
Friday: Long distance 32km @5:20/km
Saturday: Easy 8km or Rest