Running race 17:19 [4] 4.5 km (3:51 / km) +270m 2:58 / km
max:172
Grefsenkollen opp. A couple of kenyans set a fast pace and I managed to stick to my plan and not go with them. Settled into a good climbing pace and passed those that had gone out too quick. Hunting 3rd place but didn't quite get there. So 4th, but faster than the old record. A good performance but no cigar...
Running tempo 7:30 [3]
Back up, more training waiting for the bags etc
Running warm up/down 50:00 [1]
wu, down before tempo and long down to car