run warm up/down 20:00 [3] shoes: xa pro3d ultra black
warm up and down
6 PM
run race (time trial) 10:46 [5] 3.0 km (3:35 / km) ahr:184 max:191 slept:8.0 shoes: xa pro3d ultra black
splits of
3,21
3.41
3,40
lost it on the 4th and 5th laps a bit
could kick earlier than 150 to go.
was still a bit stiff from the 11km yesterday - but happy with my run.
Tim had a great run and almost beat me.