29km Long Run

http://connect.garmin.com/activity/170396775

Distance:	29.03 km
Time:	2:23:05
Avg Pace:	4:55 min/km
Elevation Gain:	152 m

Avg HR:	152 (82%)
Max HR:	170 (92%)

About 50-100m visibility today. Really happy with how I felt, although I reckon I've got tendonitis behind my right knee. Had the Easy Tiger massage which loosened it right up but still some stiffness there. No gels or anything, just put a little bit of sea salt in my water bottle (600ml).

Drank an oral rehydration salt mix that people usually use when they have diarrhea to see if that helps recovery. Jogged 8min pace for about 300m while drinking in, not much of a stretch after though. Ice bath, 600ml espresso milk, compression tights.

Weekly Totals:

Running: 85.45km
Cycling: 14.09km

Total Time 8:44:05

Really need to get more structured strength work going again, have lost my mojo there. Laid off the cycling this week, partly because I don't have a light at the moment and it has been dark when I get home. Happy with the volume of running - have to stay patient and not try and push the pace too much.