With the airport trip tonight I won't be doing my usual Wednesday run in the park with Namban mates. So I got up early and headed out for a mid-week kinda long run (as Hal Higdon calls them). It wasn't quite as intense as the ones with Adam last week and the week before, but I still ran much of the second half at a heart rate up near 150 and pace between 4:10/km and 4:20/km. The averages are dragged down by the easy cool down.
Total distance: 22.3 km (week to date: 41 km)
Average HR: 140
Average pace: 4:30/km