Running warm up/down 45:00 [2] 8.8 km (5:07 / km)
shoes: Nike Air Span 6
including 2 strides.
Running tempo 9:38 [5] 3.0 km (3:13 / km)
ahr:176 max:186 shoes: Adidas Adizero PR
3000m temporun with Tom. Misscalculated the splits for the first k with 10s... and thought we were on right pace until we hit the mark. Felt terrible running but recovered fast afterwards. Havn't done any speedwork since august so this was kind of expected.
Split HRmax (avg)
3:16 177 (166)
3:11 183 (179)
3:11 186 (184)
Atleast i got my pulse up.
Running 29:01 [3] 6.4 km (4:32 / km)
ahr:142 shoes: Nike Air Span 6
Eveningrun along trails with my headlamp. Felt good.