Notes
Forgot knee guard. had to run slowly and walk whenever my right knee hurts.No muscle pain at all! Surprisingly, the timing seems to be just a little slower than the previous 3 runs! This must be because my heart rate was within the aerobic zone most of the time so towards the end of the route, I still had energy to make the most out of the downhill sections.
Now I understand what it means by ''go slow to go faster''.
2:19:36 with rest
2:17:34 without rest
I'm ready to take on the 20km LSD next week.