7:30a.m start and it was raining heavily, but by the time I'd run 3km it had stopped and the rest of the morning remained fine and cool. I ran the first 10km loop on Bong Bong and Inkerman Roads; second 10km loop on Old South and Diamond Fields Roads and the last 5km on Radio and Bong Bong Roads.
The plan was 25km at 7:19 min/km.
I ran 25km at exactly 7:19 min/km!
Time 3 hours 3 minutes.
2 x 10km loop
1 x 5km loop.
Avg. Pace 7:19; Best 5:28
AHR 111 (70%); MHR 123 (78%).
5km splits ...37:35; 35:46; 37:35; 36:15; 35:50.
Another long run.....done; felt good and enjoyed!
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