Sunday 6 December 2015
Sunday long run - 30km
The plan this morning was to once again back the pace off, preferably to just over 4:00 min/km. Didn't have the actual pace setting up on my GPS (prefer to look at the heart rate during my 'non-session' runs), and just ran on feel. Effort-wise, I definitely felt like I had backed it off somewhat compared to last week. However, to my surprise, I ended up finishing the 30km in 1 hour 54 minutes and 28 seconds, averaging 3:49 min/km pace. Way too fast! The heart rate was quite good, sitting at 146 beats per minute. Got out a solid final kilometre in 3:10 (I pushed this one, so no hiding here)! Feel ok at the moment, but will no doubt pay for this later today and tomorrow. Time for the ocean followed by a homemade Acai berry bowl!
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That pace on your mileage / speedwork in these temps is just frightening. I'm going to do a Manly LR maybe 2nd half of Dec or Jan and would like to finish up with this Acai bowl.
ReplyDeleteWould love that mate! Always welcome up this way!
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