Notes
avg 151
hr 174
2 min rest 114
<120 4:18
121-139 4:14
140-158 1:45:47
159-176 24:22
176+
Pre run 238.6
Post run 356.6
Hydration 45min 600ml dilituing juice/salt. Carried 1500ml home with 600ml (also had to use GO electrolyte with carbohydrate (40g) as that was the only thing in the house having found empty bottle of nuun tablets in the cupboard.. Poor concentration today, drinking erratic. Hard work today, but then 6min faster than last time out so should have been harder. Coolish weather. Slow during middle of 12k due to toilet break, forgot to stop watch whilst looking for a toilet, so might have been 30sec faster yet. Hard last K uphill.
Heels sore, more calf stretch required.