run 3:00:00 [3] 20.0 km (9:00 / km)
Full WU before the DMR with 5 strides in spikes just before. I felt my 1200m was alright not to great laps where really all over the place up and down, but i felt i got in there and put up a fight for the team to win. cd after race for 15 min, then did 10min up and 10min active and more strides in spikes before the 4x8, i started the 800 just sticking with leader then took lead on 2 to go was moving nice up until about 100 to go when started to really fell the legs and died off a bit. wish i would of just took the lead right from the start because leaders took it out really slow so by that time was way to hard to get back on pace for a 2 min. after did 20min CD and roll stretch.
