Program : 26km .......or more if you feel like it!
I felt like it! Started early (for me) at around 7:30a.m. Weather was good for a longer run : a mixture of all sorts...mist, fog, rain, sun, cool breeze, some humidity...all depending on what part of Range Road I was running on. I did this run in 3 x 10km loops & 1 x 2km loop to make a total of 32 km. In the car I had sports drink, gels, water, Power Bar...enough to last for a week if necessary!
Range Road for 32km run. Time = 4 hours 21 minutes.
1st 10km loop in 1:22:29. AHR = 103 (69%); MHR = 117 (79%)
5k Laps = 41:39; 41:19.
2nd 10km loop in 1:22:59. AHR = 110 (74%); MHR = 123 (83%)
5k Laps = 41:16; 41:19.
3rd 10km Loop in 1:22:45. AHR = 115 (77%); MHR = 129 (87%).
5km Laps = 41 :10; 41:34
Last 2km loop in 15:41
Finishing 32km on Range Road was really hard work and I was pleased no one was around to see me staggering up those hills in the last 12km! Also, running on bitumen, which I hardly ever do, added to the pain in my legs, feet & knees. But I was determined to get 32km no matter what...& I did, but not a pretty sight at the finish!
However, tonight after an afternoon nap, I feel fine again & ready for another week of fun from Ewen! I intend to do more runs of this length & longer if possible. They give me a pretty good reminder of what running the marathon is going to be like!
Distance Today = 32km
Distance for the Week = 62.2km