Another Long Run
Time: 4 hrs 45 mins 59 secs
Rate: 6'08" per km
Weather: Sunny,calm,temp at 8:45AM at start 9 degrees, 17 degrees at 11AM, 23 degrees at 2PM, humidity 80% at start down to 28% at finish.
Distance: 120.1 km
Running days: 5/7
Ave: 24.02 km per run day
Running days: 15/21
Ave: 22.52km per run day
Distance: 1465.2 km
Running days: 77/111
Ave: 19.03km per run day
Today was a similar plan as last Saturday only a few kms longer. Also had the plan to return home after each loop for eats and more drinks and then continue on with as little rest as possible. First loop took me over the back of MacArthur, Farrer ridge, Wanniassa Hills and back home thru Gowrie, distance 19.5km. Just under 2 minutes faster than last week when I ran the same course in reverse. There is not much difference in difficulty as neither ways have any significant climbs, just an few undulating parts (by my standard).
Second loop was longer than last week again behind Theodore and parts of Tuggeranong Hill but this over 16km compared with 12km last week.I thought this section went reasonably well but the clock showed otherwise.Any hills were walked as part of the plan as GH80 will involve some walking.I had started out with a run 25 minutes, walk 5 minutes and drink. This works well but sometimes I ran too long when going OK and did not get the benefit of easing back.
Third loop went down to Point Hut, follow the river track past Pine Is beach, do the loop past the top end car park and finish back at the beach. The legs felt tired at this stage but energy wise I felt OK. I am going to put this down to running yesterday when I had doubts and thought it may happen.This section of 10.5km took over 70 minutes and was disappointing to see the figures on the clock. Just another learning experience to be buried in the back of the mind for future use.
Probably should have realized as well that two x 120km weeks in a row plus 97 km the week before may have something to to with being a little slow over the last 10km.
Very nice day to be out, perfect for running, cool to start and not hot. In the words of Joe Cocker,take your clothes off but "leave your hat on".