Long4:00:03  42.14 km (5:42 / km) +146m5:36 / km ahr:135
Well, it was a little harder than I thought. The pace was slower than my easy pace, but I haven't been running over 27k since October, so my legs started to hurt after 20k. But that didn't stop me from accomlishing my mission.
Since I skipped one of the trainings during the week I decided to double today run. Besides I thought it might be a good thing to load the legs before marathon to make double profit out of it. Started rather slow, but by the middle my legs started to feel much easier with avegare of 5:15 and going faster during last 2km.
Hill cruise intervals1:10:01  12.64 km (5:32 / km) ahr:153 max:176
Is was hard but I liked it. Running for 6 minutes uphill for me was more difficult than during the VO2 workout when there were only 1.5, although faster and with steeper grade. The HR went all up to 177 during the last 2 intervals, but I managed to maintain easy pace in between without switching to walk.