Medium, rather than long; very slow instead of 'quite quick'! I had 16km to run @ 6:57 to 7:06 per/km, finishing in 1 hour 54 minutes. I did this 3 weeks ago with no trouble. Today, though, I wasn't in the mood and I had too much Xmas pudding and delicious trifle at yesterday's long lunch with friends at Robertson! The morning was cool enough but quite humid after several days of good rain.
So, I did 16km in 2 hours 07 minutes.
Avg. pace 7:58; Best 5:49.
AHR 107 (67%); MHR 127 (80%).