Notes
warm up, 15 km with progressive pace, cool down. Worse than expected. I planned 3x5km increasing pace from 5-5:10/km till 4:25-4:30/km, however, it was 5:07 (HR 140), 4:58, 4:52, 4:48 4:36 (HR 160), No good speed, however HR is low, so there is potential?