Running40:06 9.55 km (4:12 / km) +8m4:11 / km ahr:168 max:182
3x3000m on the track. 1st: 11:30 (3:48, 3:52, 3:50) 2nd: 11:59 (3:53, 4:02, 4:04) 3rd: 12:02 (4:03, 4:12, 3:47) Quite a tough session mentally, especially in the cold and dark (wore my back-up headlamp). There was a bit of slush/ice on the track so wearing O-shoes. Rests were quite short (2:45 and 1:46) since I was trying to start at the same time as the guys and didn't want to hang around getting cold and wet.
Running14:32 2.25 km (6:28 / km) +69m5:37 / km ahr:135 max:148