30km @ Marathon Pace

http://connect.garmin.com/activity/206664243

Distance:	30.01 km
Time:	2:15:14
Avg Pace:	4:30 min/km
Elevation Gain:	158 m

Avg HR:	159 (85%)
Max HR:	174 (93%)

Woke up at 6 to watch the mens 10000m and it didn't disappoint. Had hoped Ben St Lawrence would be up there a bit more, but was treated to an incredible run by Mo Farah and Galen Rupp, knocking off the strangle hold that the east africans have had on the event. Incredible run with a 53 second closing lap.

Was programmed a 29km w/19k @ MP but ended up averaging 4:30's across the entire run. 21km at 4:30 or less. Felt good for the most part and just started to fade towards the end. Would be hard pressed at this stage to maintain 4:30's for the last 12km. Especially knowing that at 30k I'll be hitting the western distributor which is where I lost a lot of time last year. Taped the feet and still ended up re aggravating the spot I blistered last week. Felt it at 10k and was able to run through it. Ice bath and double espresso milk for recovery. Two powerbar gels - 9k and 20k. 700ml of water. Post run weight 68kg.

Six weeks out. Holding 4:30 pace for 30km - can't be too concerned.. yet.

Weekly Totals:

Running: 84.11km (6:41:45)
Cycling: 35.47km (1:28:28)

Total Time: 8:10:14