Notes
evening run again (similar to sunday)
lots of food a couple of hours before. so I waited a bit. by the end of the warmup (not included, it was a 1mile slow at best 14m/m run) the 3 hours was over and I started the real running
and this warm-up was done in a perfect way, in the last few days before it left my legs sore but now I know how to do it properly.
again easy to run at low HR, sometimes I tried to go faster so I don't get totally lazy... for example I once did a bit of aerobic fartlek when I noticed that my HR dropped to 139!!!
wow 139.. that on pretty much flat ground. (maybe 0.1% downwards)