Running - Trail / Grass (mostly grass) 2:25:00  15.66 mi (9:16 / mi) +372m 8:37 / mi
ahr:147 max:163 slept:6.0 (sick)
Ran 4:01:40, at least 60% of which was off-pavement, despite the route being quite urban. I burned up my hip flexors with a lot of high knee running in shaggy grass during the first hour of the run, then my form was compromised and my legs were pretty tired at 2 hours. It wasn't challenging enough simply to run for 3.5 to 4 hours, so I decided I would go over Capitol and Queen Anne Hills before climbing the hill home from the ship canal. WOC in Switzerland is going to be hilly. My calves were burning toward the end of the run.
I hadn't eaten much earlier in the day, after not eating enough dinner the night before, so I wasn't sure if I would be able to go as long as I did. I consumed 1000 Kcal during the 30 minutes before the run and 11-1200 Kcal during the run. I felt light-headed 15 minutes into the run but recovered over the next 5 minutes.
Route: around the VA and Jefferson Park Golf Course, along Beacon Ridge Greenbelt to Cloverdale, to Seward Park Ave, to Seward Park, along Lake Washington Blvd. and McGilvra to Madison Park, up Madison, 27th Ave for a block, over Capitol Hill on Mercer, to the right to get over I-5, zig-zag down to the South tip of Lake Union, to the Seattle Center, zig-zag up Queen Anne Hill, down 3rd Ave W by SPU, along Nickerson, across Fremont Bridge, along 34th, up Stone Way, then zig-zagged home through Wallingford and Good Shepherd.
I took heart rate splits approximately every 10 minutes (my watch isn't one of the models that does it automatically), but I accidentally went 20 minutes between splits once:
136 146 158 145 163 140 154 153 150 149 144 146 136 151 141 149 152 154 146 154 152 155 149
Running - Road / Track (road) 1:36:40  10.44 mi (9:16 / mi) +248m 8:37 / mi
ahr:147 max:160 slept:6.0 (sick)
Portion of my 4-hour run on pavement.