Notes
1 f-lap=2.91 km. With isotonik
16.10 (1 lap), 33.50 (2 laps), 49.50 (3 laps),
1.06.50 (4 laps) 2.14.35 (8 laps)
3.25.40 (12 laps), 4.00.50 (14 laps)
More less the same pace through all the race, very slow.
It was hard already at 24 km, but it helped a lot when I slowed down
and started deep nose breathing.