Running 1:20:34 [3] 12.43 mi (6:29 / mi) +69m 6:22 / mi
ahr:165 max:183 shoes: Adidas Lightsaber Stability M
Training on the canal. Started at the Bridge at Possil, two laps of the marsh, out along the canal to past Cadder and then back on the same route.
20km; alternating 1km fast, 1km steady.
KM Split: 3.42, 4.15, 3.52, 4.07, 3.46, 4.11, 3.45, 4.10, 3.54, 4.18, 3.55, 4.12, 3.54, 4.14, 3.49, 4.19, 3.44, 4.25, 3.43, 4.09
Went surprisingly well - felt strong and in control throughout. The last 4km were hard but manageable, though got a stitch in the last 500M that slowed me down.