12km @ Half Marathon Pace (4:38min/km)
Today I felt like I may have actually been able to hold this pace for 21km - maybe a little less. Will do a 21.1k TT in about 2 weeks so that will be interesting to see what pace I can hold. Based on today I think 4:45's. Probably the excessive amount of carbs I ate the day before. Heel felt ok, bit sore at end of run. Went to acupuncture. Legs were very tired by the end of the day after this run and the ride.
Avg Speed: 17.6km/h
Avg Speed: 19.2km/h