In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||running||4|| 3:57:57|| 30.11||(7:54)|| 48.45||(4:55)|
| ||Total||4|| 3:57:57|| 30.11||(7:54)|| 48.45||(4:55)|
running long 1:41:06  19.0 km (5:19 / km)
Long run. Really tired from yesterday's race. I walked 1km in halfway.
running warm up/down 30:00  5.45 km (5:30 / km)
running race 1:03:01  15.0 km (4:12 / km)
My goal was 1.06. We had agreed a great plan with Aleksi that I start easy with 4.30min/km and run with increasing pace. Well... First km 3.50, 3km in 12min. Felt really good, but then I dropped to the next group where was one older guy running steadily 4.15-4.20min/km. Still it felt like jogging until 7,5km where the first struggle started. At 10km he slowed a bit to 4.30min/km, so I took off and continued that 4.10-4.15 pace. At 12km I started to struggle really bad, slowing to 4.30min/km. My calfs started cramping at 13km so the last 2km was just surviving to the finish.
Unofficial 5km splits. 20.34-21.01-21.25
running 43:50  9.0 km (4:52 / km)
all weeks |