Notes
met with Ciaran and Jonathan for 1.5 laps of the park, then continued solo.
wanted a strong pace, say 4-4:10/k
struggled quite a lot towards the end though - hips got sore, and felt quite dehydrated (was a warm day). Also some GI issues so stopped for toilet breaks. Took frequent walking breaks towards the end and slowed quite a lot.
Training Plan Entry
Long
39 km
Longest run, steady or progressive, 6:30/mile ish