Sunday long run - 30km

Up an hour earlier today, as the local fun run - the Pub2Pub, decided it wanted to race on my long run course! All good, as I got home an hour earlier (funny that)! Pretty miserable, with the biggest downpour coming about 2km into the run. No wind, so apart from a few puddles here and there, great conditions for a long run. Typical course from my place (North Steyne), south to Shelly Beach, then north for 15km up to Turrimetta headland, before turning around for the final 13km stretch back home. Felt great today (must have been the Jerk Grill from JamTown in Manly last night, which I strongly recommend for those who haven't been there), finishing a whole minute quicker than last week in 1 hour, 57 minutes and 3 seconds, averaging 3:54 min/km pace. The heart rate was mostly consistent, with a few brief periods of dropping to below 100 beats per minute, but generally tried to keep it in the aerobic zone at around 140 bpm, with a few spikes in the threshold zone above 154 bpm on the uphills and the last km, which I got out in 3:18. It will be interesting to see how I pull up later today and tomorrow, as last week was a struggle - but that was following a solid hills session the day before.