Notes
This was an excellent long run for me. I did the first 9 km at a 5:47 pace. When I turned around, I went strong up a hill and then just kept going strong. My body seemed to recognize the rhythm of the faster pace and it didn't seem hard. I ran the final 9 km at a 5:27 pace. This was a very encouraging run. I think Thursday's tempo run helped me.
9 km out - 52:00
9km back- 49:09