Long run

On Friday did the usual 6km easy/recovery run  @4:36 pace HR140 giving a decent 645bpk to follow Thursday's freaky 635. Felt fairly good although the lungs still seem to be recovering from the smoke in the city earlier in the week.

Saturday I was joined by Sas and Sandgroper for a nice 21.55km in Darlington ; a toughish hilly run up Darlington road, through JF park up Oxley/Hedges to Brooking to the Shiraz and down the trail (map).

We ran a fairly consistent healthy pace around 4:36 and we all definitely started to feel the effect of the heat/hills towards the end. Overall though I'm very happy with the outcome, I felt a lot stronger and the lungs felt much better and my HR was 150 at 690bpk which is a vast improvement on the last few hot long runs. Rest day on Sunday to try to consolidate this recovery phase.