running warm up/down 45:00 [2] 7.0 km (6:26 / km)
Running before (15 minutes) and after race (30 minutes).
running race 32:38 [5] 7.77 km (4:12 / km)
I'm not sure about the time but what I now is that running was AWFUL. When my running is in shape I don't have to do much when I am running, I just run. But today ouh my god. I had to work for every step and my legs were so heavy. Usually after race and during race I feel bad but today, I could even talk with somebody during my running. Maybe some camparison here: at Cooper's test my AVAGER Heart rate was 189, but today my MAX was 186.
So now I know what to do that my running will be better... I need lot of more STRENGTH training :D