Running warm up/down 17:25 3.33 km (5:14 / km) +24m5:03 / km ahr:147 max:161
Running race 1:10:42 21.1 km (3:21 / km) +150m3:14 / km ahr:172 max:176 shoes: Saucony Fastswitch
Kungsholmen runt half-marathon.
Didn't really know the status before since hadn't felt so fresh the last days before. But felt pretty ok in the start, no rush in the beginning, first km just on my goal pace (3:18), and second one easy also. Somewhere there the big favourite got bored and did a km in roughly 2:55 and left the rest of us behind. It also meant that the rest of us spread out and I was bymyself the rest of the race, on a solid second place. Kept a good and even pace bymyself, first 10km in 33:22 (3:20) and second half in 33:43 (3:22). Nice course but some hills between km 5-7 on each lap (two laps) meaning loosing about 5s per km there so a flat course would easily cut 30s from the time. And with some company during the race could probably given a PB quite easy. Didn't really want to go full in today either since I have a very tough week coming..
Finished 2nd 4min 40s after the winner, 1.5min before the 3rd place.
First lap Second lap
1km: 3:19 3:22
2km: 3:16 3:23
3km 3:14 3:22
4km 3:14 3:22
5km 3:25 3:25
6km 3:19 3:26
7km 3:27 3:27
8km 3:26 3:23
9km 3:20 3:14
10km 3:22 3:20
11km ------ 3:19
Running warm up/down 13:05 [1] 2.81 km (4:39 / km) +7m4:36 / km ahr:141 max:159 shoes: Saucony Fastswitch
Running warm up/down 12:36 3.0 km (4:12 / km) +27m4:01 / km ahr:139 max:152 shoes: NB 905(II)
Steady State1:06:47 18.11 km (3:41 / km) +130m3:34 / km ahr:160 max:169 shoes: NB 905(II)
Steady 3*5km @MP. Not so good today, not as fast and light as I wanted today, couldn't get the heart rate up either. But almost managed to stay in the time/pace window..