Run tempo 2:05:22 [4] 29.38 km (4:16 / km) +97m 4:12 / km
ahr:150 max:159 shoes: Asics GT-2000
Warm up jog to Bart's - had a retard moment when I (not sure why) suddenly face planted in front of a bus stop. Full weight on salomon flask - survived. So did I. After I picked up Bart I had my second retard moment when I tripped over a root hidden in a dark spot - full somersault ending on a hard pavement - bloody fingers and palms, smashed my left hip and elbow. Seriously wtf.
From there it went smooth and we did a 22k tempo @ 4:05 along Glebe foreshore, wharves, DH, Opera House and back to DH. Felt quite relaxed and HR was steady at 153-156 as we chatted throughout the whole run. I'm quite confident I would manage to maintain the pace for full marathon (approx. 2:53). My previously smashed hip was killing me towards the end though, hope it's nothing more serious...
Finished at K&B with a paddle. Great session, would be terrible to do this alone though...