Notes
Morning run with Nan on the scooter. We did the big 21k loop starting and ending back at her place. I did not set any target time for this run. I just wanted to go out and run a comfortable pace. In the beginning the pace was slowed down a bit by having to chase away dogs, but after the first two kilometers I was able to find a rhythm and settled in to what I hope to be marathon pace (4:15 per km). Felt good and I was able to hold this for the first 14k at which point it started to feel like work. I took a quick water stop at the corner with 7k to go. I was able to keep a slightly slower pace for the next 3-4k, but right around 18.5k I had to stop. I don't know if it was a mental or a heat wall, but taking a few minutes helped me get going again. Kilometers 19 and 20 were tough and slow, but found a little bit in me for the last the 800 meters. Started at 6:30 and finished right around 8:00.
Km splits:
4:28 / 4:35 / 4:15 / 4:20 / 4:17 //
4:13 / 4:05 / 4:15 / 4:10 / 4:17 //
4:20 / 4:13 / 4:17 / 4:13 / 4:19 //
4:25 / 4:30 / 4:30 / 4:41 / 4:48 //
4:25