Running 1:22:38  10.9 km (7:35 / km) +663m 5:49 / km
AM: Houtbay to Sandy Bay via Suther peak with Toni, Bianca, Lauren and Tweeds. Nice early start and just a beaut of a morning. Comfortable pace and a nice group. A great start to the day.
Running tempo 35:30  10.05 km (3:32 / km) +62m 3:26 / km
10km progression with Dyl, using a 3km loop around Keurboom park/WPCC. Mix of grass and walkways, with a lot of dog and people dodging.
Laps at 3:43/km, 3:34/km, 3:25/km and then a last km in 3:14. Very happy with that run, and enjoyed the route and workout.
Cool experiment to do this after an 80min+ run this morning. Could feel it in the legs a bit, but on the other hand my HR was extremely low from being so 'warmed up' - my body definitely responds well to thorough warm ups.
HR was mad low (for me) during the warm up - like 120s.
And then a 162 for the workout which is definitely my lowest ever for this sort of pace. The human body is a fascinating thing..