Program had this:
| Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 1 Heart Rate Min/Max: 113 - 130 Run 2:21:00 at 6:13 /km pace. You should complete about 22.7 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 17.7 km - 26.2 km Pace range: 6:47 /km - 5:54 /km Workout Goal: Aerobic Endurance | ||
| Planned Distance: 22.70 km Planned Time: 2:21:00 @ 6.13 by the Program My plan 25k @ 5.45. It should be just under 2:25:00 will report back and let you know how it went. Report: 25k @ 5.46 in 2.23.55
I was out of the house by 5.15am and it was dry. The distance would be cover by 3 extended laps of the Bay finishing just short of completing the last lap. It was dry for almost 2 laps and then some light rain that was not a significant issue. The threatening weather did make the Bay very deserted that made running easer than the usual crowds late in the run.
I started of with the first 8.6k run in 5.56 pace, At the end of the second lap and 17.2k I was down to an overall pace of 5.52 and finished 25k at 5.46 pace so just as planned. Each lap got quicker and that is how it should be no slower.
Heavy Mist over the Bay with the city skyline. Halway through the second lap.
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