21km w/13km @ Marathon Pace

http://connect.garmin.com/activity/158952386

Distance:	21.01 km
Time:	1:44:22
Avg Pace:	4:58 min/km
Elevation Gain:	187 m

Avg HR:	161 (87%)
Max HR:	176 (95%)

Actually a bit more like half marathon pace at the moment. Avg Pace for the 13k was 4:50min/km. HR was a bit high too so definitely not a pace I could sustain - even pushing closer to LT pace. Felt pretty done by 18k. I've got excuses but I think its mostly that I haven't regained fitness - and I really shouldn't be worried about that - but it's not pleasant seeing a drop in performance ever.

I went off the idea that marathon pace should be between 79% - 88% of HR max, however the 88% end is more for top athletes and I was quite often sitting at 89 - 90%. Should slow it down a bit if I'm to survive the runs.

Happy to get this run done despite waking at 4:50am and having to work 7.5 hrs today. Nice to run around the Parramatta River. Some guy asked me advice about starting out running - must have looked the part today. I didn't really know what I was talking about but just made something up anyway.

Weekly Totals:
Running: 60.09km
Cycling: 28.32km
Strength: 2 sessions

Time: 8:08:28