Week 9 – Session 4 – 16.1 km Long Run

Wonderfully crisp, bright, winter’s morning running along a mill pond still Maribyrnong river. In a straight progression, I would have run 22.4km today (I‘ll be running  24 next week).  But being a step back week this was meant to be  an easy run.  I resisted the temptation to run faster, managing  to maintain a 70% HR all the way through. I'll need all the energy I saved for next week when the mileage nudges higher into the danger zone of high mileage injuries.

Route:  Maribyrnong River
Actual Distance – 16.10 km
Time - 1.48:00
Pace - 6:42
HR/&/Zone:  136/70%/2.0
RPE: 5
Temp: 8C
Total for week: 38.5 km
Cumulative Total: 285.82 km