Running 3:43:11  38.54 km (5:47 / km) +98m 5:43 / km
ahr:133 max:156 shoes: on Cloudflow Blue/Orange
A four hour run in London, and I only had to wait for traffic once!
I started at the Olympic Stadium on the east side of town, and followed canal towpaths all the way to near Wembley Stadium on the west side of town. Just two short on-road diversions when the canals went through tunnels.
The eastern half is pretty grotty - very urban, lots of homeless camps, not much to see. The further west you go, the nicer it is.
I didn't fuel too much this run, as I hadn't realised how little tailwind I had left before I set off. 1 bottle water, 1 bottle water + 2.5 measures tailwind, 1 bottle water + 2 measures tailwind, 0.5 bottle water. Didn't feel dehydrated at all afterwards.
Interestingly, my heart rate increased a lot from ~25km onwards, despite my pace staying pretty steady. I was averaging ~130bpm up to that point, but then topped out at 150 by the end. Not sure what's going on there - will have to do some research.