Road Running long 2:43:51 [3] 32.6 km (5:02 / km) +275m4:49 / km shoes: Asics Gel Nimbus 15
Spectacular run along the coastal road from Pringle Bay to Koelbaai and back. 10km section along a rocky jeep track up to Rooiels and tar for the rest. Hard work into a stiff headwind for the last 6 or 7km.
Road Running intervals 44:08 9.8 km (4:30 / km) +35m4:25 / km shoes: Asics Gel Nimbus 15
Time to work on my speed if I want a sub-90 half marathon...
10 mins warm-up
6 sets of 4 mins hard, 1 min easy
5 mins cool-down.
Kept the hard intervals under control rather than going all out. Assuming 5 min/km for the easy recovery, I was averaging about 4 min/km during the hard intervals. Happy with that.