Avg Pace: 4:50min/km
Avg HR: 151
Max HR: 166
Last medium/long run one week out from the marathon. The aim was to go through the motions i.e actually start out at marathon pace rather than easing in at 5:30's. I actually ended up going a bit quicker than planned. Today would have been a bit easier but I missed the tempo session yesterday. I think this makes up for it. Being able to hold 4:40 - 4:50 at a relatively low HR gives me some level of confidence that I can average 4:57 across 42.2k. I think...
No nutrition today, just a bit of water. Pre-run was a protein shake and carbs with some coffee mixed in approx. 1.5hrs prior to running. I'd say this is what I'll do next week.