Again taking advantage of being on holiday and also another late night watching the Tour de France I slept in and opted for an afternoon run.
The schedule has a medium long run of 22km. The pace for these runs should be about 10-20% slower than target marathon pace which for me means about 5:00 to 5:30 min/km. Given this is longer than normal I decided to go "exploring" for the run heading pretty much all the way towards Eastwood and then east along Vimiera Road at the back of Macquarie Uni, all the way through LCNP to the weir and then back up Scribblys to home.
In the end it was actually just over 23km and boy there are a few undulations out there. Very happy with my average pace of 5:02, just dieing a little in the last couple of km, Scribblys in particular was not nice.
When I got back mixed up an Endura Opti which seems to have had a good recovery effect, shins are sensitive tonight so the voltaren gel will be used. Recovery run tomorrow of 8km before another longer run on Friday.
1 comment:
wow, you're really piling on the km's!
so, what's the down-under buzz on the mcewan/o'grady rivalry?
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