Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
after some 5h hours i woke up with an bad feeling in my stomach. the first steps felt heavy and i had quite some pain in hamstrings. but nothing too bad. still confident for the race.
in the beginning of the warmup i felt a bit stiff but all in all ok. but with 5 minutes it was too short as well.
Running 39:29 [5] 10.0 km (3:57 / km) +45m 3:52 / km
headed of with the pack and tried to take it easy especially on the first km. with 3:30 on the first one i think that worked out quite well. 1 k in 3:30 really shouldnt harm me. i wanted to stick to the plan to run 3:50 in the beginning and reduced the speed. but i was never able to run some kind of constant pace. already at km 2 my legs felt very heavy and i simply couldnt manage to get into the race. i always had to push a bit to keep it going and that on a 3:50 - 4:00 pace!!!!
i tried to keep the pace but after getting slower and slower i stepped out of the race after 10k. i had no problems with the stamina but the legs were just destroyed and still are (00:00). quite frustrated anyway, but now i have a bill to pay and i gonna be back one day and kick ass on that fu**ing course!
splits:
3:28 3:57 3:54 4:03 3:54 || 19:16
3:52 3:57 4:03 4:07 4:15 || 20:13 || 39:29