11 km actual running plus 500 m warmup-cooldown. For a change i just ran a constant speed (mostly 12-12.2) and made the 5000m in 24:35. Then i had to take a toilet break and it allowed me to recover a little so my times might not be completely realistic for reference but i finished 11km in 54:45 which is pretty damn good for me.
Then i still did my usual 10 min on the steps and then worked appr. 40 min on my belly, legs, sides and this time shoulders and upper arms as well.
A substantial workout session, i was rather pleased. Next day i could hardly lift my arms :))