Running long 2:44:01  35.03 km (4:41 / km) +282m4:30 / km weight:77.2kg shoes: Pegasus 34 Black on black
No long runs in Hawaii and only 4 weeks till Stockholm so thought I should do a longer effort today. Didn't start till 3 and from home down around west basin, two laps of central basin and back up the hill. Was pretty dark by the time heading back up the hill. Could feel yesterdays effort in the legs from the start and struggled a bit over last 5-7k. One of those times when your effort feels like you are doing 4 min ks but then you look at watch and its 5 min ks! Good training though and a good weekend of training.
Running warm up/down 20:23 4.43 km (4:36 / km) ahr:137 max:147 shoes: Pegasus32 BlackWhite
Jog down with Marty. 6th anniversary of Belco park run so speeches went for a while - didn't start run till 8.10?
Running race 17:57 5.03 km (3:34 / km) +13m3:31 / km ahr:166 max:179 weight:76.8kg shoes: Nike Zoom Fly
Gindy Park RUn. Tried to listen to body a bit more and less focus on watch pace. Pretty quickly on my own with Marty and Dan ahead although within sight for a long while. 1st k a bit slower as I warmed into it and found my rhythm (slow? ;) ) quicker than usual. Focussed on pushing on then keeping good rhythm. New shoes were good. Encouraged by k times on 2nd and 3rd but wasn't looking at watch in between. 4th k is the killer km at Gindy and usually close to a 3.50k for me - shocked to see 3.38k for it this time and knew sub 18 was on. Cranked it for home and very happy with 17.57 in such a solo run and a bit cold. Maybe 2.5 weeks of speed work in Hawaii paying benefits.