training run #564

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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!

Distance:  30.53km
Time:  2:48:39
Avg HR:  149bpm
Avg pace:  5:31 min/km
Calories:  2023
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One thought on “training run #564

    wn6jeff said:
    March 17, 2013 at 5:48 pm

    Well done Steve. Great time!

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