A.M. Had a rethink over the weekend and changed my long run route to a valley run in a different direction. This avoids the hills homewood bound that I keep struggling on and allows me to inject some M.P. running at the end. The drawback is that I will use a cycleway that is all tarmac and I will have to go through some towns and industrial areas. Outwards is gradual downhill with a tailwind, return leg gradual uphill with a headwind. Kept the pace strictly steady and easy for the first 25k so I could have a decent finish.
Start 25k easy pace in 2:02:37, av pace 4:54/k, 7:54/k then time to let the sow out of the stall, 10k M.P. in 42:09, av pace 4:13/k, 6:47/mi. cooldown 1,2k at 5-/k. Total 36,2k in 2:50:50. | 