Warming up 12minutes (home to woluwe park)+24minutes with race speed (avg 169, uphills it was close to 180 and in easy parts about 160)+20minutes back home(first 5minutes walking and then running). I run twice my special route around the park. In that route I have to run the all the possible hills (3 bigger). Nice weather even thought it didn`t help. I was feeling rather tired afterwards. Tomorrow I train only in the morning.