Running 3:05:00 [2] 18.0 mi (10:17 / mi) +187m 9:57 / mi
shoes: Mizuno Wave
Not a fast run by any means, but needed a long run before the event. Did it with Rob to make sure that i did it nice and slow. Probably a bit slower that i would have liked to do it, but probably not a bad thing in hind sight. Definitely found some new pain - hip flexors and some expected pain - calves, foot, quads etc. Did 3 loops, first one was 6 miles, second was 7 miles and the 3rd 5miles. Time includes the stops to drink, eat, take on gels and stretch between each lap. Probably accounts for about 8 of those mins in total. Good miles in. Tenby road trip tomorrow.