Well friday night was rest night. Friday was HOT getting to about 36 degs and after mowing the lawn in the heat and having a couple of beers (instead of water) to cool me down i planed my semi long run for the next day. I was aiming for at least 21 k. When I woke Saturday morning it was about 24 degs and I packed extra water for the run. I started slow hopeing to get into my stride and pick up the pace at about 7k. I seem to find that it takes me at least 7k to get all the niggles and aches out by then. But it was hot and I did not feel great, I even felt like walking a few k's. I kept going anyway and ran 23 k at 5:40 pace.
Normally Sunday's run is a quick 5-8k but I did a bigger loop and pushed out a 12k in under 5:20 pace nice and easy with a wind that would at times felt like I was running on the spot.
Not many k's done this week a total of 62k but next week up go the k's and another long run 30k plus to finish off the week.
take care
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