My usual short/long run of just on 26km - around Sydney Harbour. Starting in Balmain, then over Iron Cove Bridge, over Gladesville bridge and 2 small ones before the long a difficult climb through Lane Cove to St Leonards. The down the Pacific Highway over the Harbour bridge, through the Rocks past te Casino and then lastlt over Anzac Bridge. Very scenic with 6 bridges and very hilly in the first hour.
Usually run it in about 2 hours 7 min but today 2 hours 2 min. very pleased - in fact I have not run it faster - about 4.50 per km pace - which is just about right for what is wanted from this training session. It is not meant to be a marathon pace run and indeed the hills would make it impossible to do at that pace.
Considering the training runs in the last few days (which have all been hard) I was surprised and pleased at the time. My sub 3 hour plan will be based on strength - that is the strength to hold the correct pace throghout the distance and to have as even as splits as possible.
So my training theory will be based more on strength than outright speed - although the speed is needed.
A rest day for Monday - then some thought about the training/taper for Thredbo marathon in three weeks.
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