Friday 28th November 2008

Friday 28th November 2008
AM
Long Run 1:45, 22.3km. 4:30, 140 Ave HR.
One lap was:10.5km, 4:24, Ave HR 145
Decent weather this morning should have meant that I’d have a decent run. However (as James suggested) I tried to pick up the pace a little today after approx 15-20 minutes. Combination of fatigue, motivation (running by myself) and sore left knee cap (not serious I think) meant that I was really pushing it to get to a decent enough pace. There were stages of 4:00km pace but i really want to be running a good hour or so on 4:00km pace for my long runs eventually.