Notes
Felt pretty good tonight. Upped the speed slightly from my last long run......the legs are definitely stronger and the Achilles hasn't been as tight. First 20 minutes were at 11kph pace, 15 minutes at 11.5kph, 8 minutes at 12kph and the last two minutes at 14kph (which doesn't seem to get any easier lol). Am really happy with that pace and distance :-)