Day: March 17, 2013
Sunday 17 March, 07:07
Cold, 1C, overcast. Went for a 19 mile run, the usual weekend 13 mile route plus two extra laps of Rother Valley. Felt good and tried to start at a comfortable pace. Carried 500ml water and 3 gels and used the lot. Hardly any niggles. Even though it was a low temp there was no frost or ice, so I risked it wearing gloves, t-shirt, lightweight yellow jacket and shorts. Good choice, didn’t freeze or overheat.
At 21.1km my time was 1:56:46, just a minute over PB time for 13 miles. Managed to maintain good form throughout, and that enabled me to keep a good pace even on the last lap; I was actually running at 5:20 min/km on most of that last lap. Very pleased at the overall pace and time, a PB. The previous best I can find is run #465 28/7/12, in 3:09:14!
Avg HR: 149bpm
Avg pace: 5:31 min/km