At 5.00 am it was 22 degrees and 83% humidity. It was going to be a steam bath conditions for the run. Decided last and firm was needed and longish. Decided that meant 2 laps of the Bay with a warm up before.
I had not set a pace but just generally wanted to run 'firm' for the distance and to hold the starting pace again for the whole distance. It is running be feel gained by experience and not running by an arbitrary pace determined by some system or wish.
Soon after the start settled into a comfortable 6.15 pace and on the second lap of the Bay felt I could increase it by a tick and finished the 16.25k @ 6.10 pace. Walked the few hundred metres home absolutely dripping.
No one on the Iron Cove Bridge soon after starting.
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