Long Run...25km

I started at 7:00am and finished 3 hours and 5 minutes later!

The program was for 25km @ 7:09 min/km which I did - or attempted to do - in 5 x 5km loops from the school in Radio Road, Bong Bong Road and a change for 1 loop on Old South Road. Here there were too many cars speeding around the curves and I returned to the original 5k loop for the rest of the run.

I felt good for all but the last 5km which was pretty tragic! After each 5km I was able to drink water at the school, take a gel from the car, eat half a banana and finally in desperation, a handful of jelly beans!

25km in 3hours 5 minutes.

1st 5km in 40:16
Avg. Pace 8:00
AHR 107 (67%) MHR134

2nd 5km in 35:38
Avg. Pace 7:07
AHR 113 (71%); MHR 124

3rd 5km in 36:29
Avg. Pace 7:17
AHR 116 (73%); MHR 133

4th 5km in 35:37
Avg. Pace 7:12
AHR 120 (78%); MHR131

5th 5km in 37:15
AVG. Pace 7:26
AHR 124 (78%); MHR 132

And that was the long run done!