Tempo 15km (0.4km x 37.5): 58:06.7 (avg 3:52.4/km; 92.98sec/400m)
1.6km 6:15.8 (94.7, 95.1, 92.3, 93.7),
3.2km 6:15.8 (94.0, 95.5, 92.4, 93.9),
4.8km 6:14.0 (93.3, 94.5, 93.0, 93.1),
6.4km 6:12.9 (94.6, 92.8, 91.8, 93.7), (5km: 19:32.5)
8.0km 6:10.8 (93.1, 92.6, 92.6, 92.4), (8km: 31:09.2)
9.6km 6:12.5 (93.0, 93.9, 92.6, 93.0),
11.2km 6:12.5 (93.4, 93.3, 93.1, 92.7),
12.8km 6:12.6 (92.6, 92.8, 93.3, 93.8), (12km: 46:39.6; 8miles: 49:46.7)
14.4km 6:07.2 (92.1, 92.0, 91.8, 91.3), (8km: 31:09.2)
last 1.5laps 2:12.7
Warm-down 1.0km