That's the last of the long runs before GC marathon! 20km.... & all of it on the gym treadmill! I had to find somewhere 'flatish' and that was it, without having to drive somewhere looking for a flat course. I listened to the whole of "Show Boat" 2 discs.
The middle 8kms I pushed 'harder than usual'...whatever that means! Avg. HR for that section was around 80% of max.; the rest of the time, kept to between 70-75% of max. It did get bloody tiresome, but I just kept listening to the music, slogging away & pretending that it was the GC marathon. Oh, Chickybabe is so tired & will now have a wee kip!
Much later...much better!