Run 1:00:10  10.0 km (6:01 / km)
ahr:138 shoes: Asics Gel-33 E (Blue)
Down to Bislett, bit of a warm up, then a 3k, then a warm down.
Run race 8:40  3.0 km (2:53 / km)
ahr:177 max:188 shoes: Asics Gel-33 E (Blue)
The follow Kris Jones train. Indoors in Bislett
This was not the most sensible time to run quickly, but both Kris and Sponge had put the effort to come to Oslo so it did seem food to at least not turn up. Then there was the inevitable chat about various speeds. When the race started I was under the impression we were going to run 9 flat, 38 seconds for the first 200m everybody having a great time, I stupidly mentioned that it was a bit slow. So Kris cranked up the pace.
177 hr avg for the 3k