Running1:50:52 23.53 km (4:43 / km) +513m4:15 / km ahr:148 max:166 shoes: New Balance 1080v9
Long run up Highcliff, this time all the way to Larnarch Castle and then down Castlewood Rd to Company bay and back along the Portabello Rd by the harbour. Felt pretty good up the hill, slightly faster to the Karetai turn off again, Hammy a bit sore on the descent though. Headwind all the way back, but not major, held a nice steady pace around 4:20's, felt a little beat up near the end. Only easy runs coming week as I'm racing the Rail Trail Duathlon with a mate at the weekend.
