running warm up/down 14:28 [2]
not very good w/u cuz they were really unorganised with registration so i didnt have my number...but they were calling for marshalling.... :S
and i was also distracted cuz Jana Rawlinson was at the track! :O
running race 11:24 [5] 3.0 km (3:48 / km)
Av HR - 189bpm and max - 199bpm
PB!!!
:D
though i think i could probably go faster, cuz i couldnt see anyone infront of me for the whole race and so it was a bit more difficult to push really hard....but im happy! :D
running warm up/down 15:00 [3]
warm down from 3km / warm up for hills
running hills 30:00 [5]
did hills after the 3km - 10 x 30seconds
the first ones were very slow, but then i wasnt feeling too bad :)
time includes warm down