Wed PM - Pace in the Park

Run type: Aerobic (HR150)
distance: 20.1 km
Time: 1:44:15
Average pace: 5:12 (4:25 when in HR zone)
Cumulative weekly km: 41.8
Weather: 27 and very humid

A relatively slow 6-k warm up followed by 12km at 4:30 pace (HR147-150) followed by a very slow 2k cool down. The "pace" part comes from the fact that Mika wanted to run 10 km at her marathon pace (4:30). Shoji-san joined us to make up a threesome. Colin's knee is troubling him and he had to take things a lot easier.

Judging by how hard Mika was working this is a bit quick to be her marathon pace...though the weather would not have been helping her cause. I fear she really needs to et out and log as many aerobic milesas she can over the next six weeks. The 4:30 pace was clearly just aerobic pace for me, but it is still a pace that works the legs pretty hard and I was getting fatigued in the upper legs/pelvis area by the end of the run. Still, happy with the distance and to do a fair whack of it at that pace was pretty good.