Running race (3000m Time Trial (UJ)) 9:34 [3] 3.0 km (3:11 / km)
shoes: Inov8 Flite 195
3:05 (34.4 [200], 2.30.6 [800])
3:20 (79.6 [400], 81.5 [400], 38.8 [200])
3:09 (41.5 [200], 81.1 [400], 66.6 [400])
Ended up running alone and in the wind so I am quite happy with the time.
Started off quickly because I know that I dip in the middle (and pick up at the end) so I have to plan ahead so that I don't have too much to catch up. Quite a quick first km, but it actually felt good. In all honesty I think that I could easily cut down the middle km if I run with other people and probably run a 9:15 quite easily.