Running31:29 4.72 km (6:40 / km) +6m6:38 / km ahr:155 max:194
Running tempo 10:44 3.0 km (3:35 / km) ahr:199 max:213
3000m at NIH with Beat, Mariann, Tone and Anne. Knew after the interval on tuesday that a 3:35min/km pace probably would be something I could keep for 3k so tried to start at that pace. Ran kind of even on this pace except the first 200m and last 400m:
Running1:10:29 12.77 km (5:31 / km) +83m5:21 / km ahr:173 max:204
8x1092m with 1.5' rest with Mariann. Almost same loop as last time but made a short cut in both ends to make two full loops the right distance instead of 1.75.