Sunday, April 21, 2013

24km w/6k effort

Distance:24.02 km
Avg Pace:4:37 min/km
Elevation Gain:367 m

Pretty happy with this run. Great weather, good views out to the city. Hard effort for last 6km with - 4:11, 4:14, 4:18, 4:18, 4:18, 4:07.

Pretty tight left hip flexor/hip still. Right knee feeling much better. Ice bath (with last weeks ice) post run. Ran in a pair of Adios from 2011.

Weekly Totals:

69.54km (5:32:46) 887m elevation gain. 24km off road.