Sunday, May 6, 2012

32km Long Run

Distance:32.02 km
Avg Pace:5:19 min/km
Elevation Gain:190 m
Avg HR:150 (81%)
Max HR:167 (90%)

First +30km run this year. Ran with JT, felt pretty comfortable for most of it until probably the last three or four k. Am carrying a few niggles now - left post tib, left popliteal, right politeal. Everything was pretty sore though by the end. JT stopped at 31 and so I pushed a 4:49 just to get it over and done with as quickly as possible. Bit of salt in the water bottle, two dextrose tablets (probably about 9g of carbs - why bother?) had some gatorade "prime" thing 20mins prior, and two pieces of raisin toast at about 6:30am. Not super quick, but a solid distance. Good to be hitting that distance so far out from the goal race. Brilliant conditions.

Weekly totals:

Running: 89.70km (7:42:09)

A lot of time spent on my feet this week and still managed nearly 90k. No wonder I got niggles.