Running warm up/down 50:00 [2]
shoes: Asics
Running race 11:26 [5] 3.0 km (3:49 / km)
ahr:171 max:182 shoes: Asics
A total disaster, but to be honest it was to be expected. After a couple of harder training weeks without any resting and no running on the track. I had decided to try to hang behind Markus or Thoto. Already after the first two hundred meters it was clear that it isn't possible. After the first 1000m I tried to keep up with Markus, but couldn't. The over speed on the second kilometer was too much and the motivation was lost as I looked the clock.
1000m 3:35 168 avg 178 current
2000m 3:41 178 avg 174 current
3000m 4:10 167 avg
Strength 20:00 [1]
Afterwards stretching 10 min
Running intervals 3:30 [5] 1.0 km (3:30 / km)
ahr:172 max:182 shoes: Asics
After the 3000m once with others 1000m. Managed to keep up with the others until 800m. They ran 3:20.