Running 1:15:00 [3] 15.0 km (5:00 / km)
Pre-act, 15 warm up, full active, 800m race, 10 cool down, stretch, roll, pre-act, 15 warm up, active-type stuff until race, 3k (around tempo), 10 cooldown, pre-act, 10 warm up, active type stuff, 400m, 10 cooldown, stretch, roll, ice.
800m - 1:57
3k - 10:12
400m split - 52.5
Races were spread out over the day pretty evenly. Really good 800m in the morning, went out in 56 then really dug in on the last lap, for next time I'll try to keep the turnovers quick on the last 100m because it was pretty slow. The 3k was mostly just for points, got in an easier Monday effort. The 400m was really good, a little nerve-wracking because I didn't expect to be in a position to win when I got the baton, I was hoping to chase people down. Overall really good day of racing, some good times and also some things to work on.