Wednesday medium long run - 20km + 5 x 100m strides

Another session listening to my heart rate proved once again that I had been previously running my 'non-session' runs far too fast. Kept it within the designated easy zone this morning, averaging 4:23 min/km pace - some 30 seconds per km slower than usual. Obviously this adds up, making the entire run 10 minutes slower than usual (something I need to consider now when setting my alarm the night before). Finished off once again with some strides at the end. Once again, felt better as the run progressed - always a positive sign.