Running warm up/down 30:00 
Running tempo (#1) 12:00  3.0 km (4:00 / km)
wasnt pleased with this one. I dont think i warmed up enough or i ran too soon after eating cause i got a bad cramp on the 10th lap so i just jogged the last 3.
Running tempo (#2) 11:20  3.0 km (3:47 / km)
Better. i took laps with my watch and just made sure to be doing 53s laps so that i would finish ~11:30.
My goal for 3000m for this season is around 10:30, so this is a good start.