After discussion about pace at Canberra and tips from Ray James. Thanks Ray.
The need was to make my semi long runs at Marathon pace. Which for my goal at Canberra is 4:30 per klm.
I thought I needed my Long slow 30+ k runs to be faster.
In fact need these ones at Marathon pace.
Last week covered 17klms in 1 hr 21mins which is 4:45 per klm.
Late afternoon/tonights run as the sun set in the west and the moon half came out was still a bit windy but excellent conditions.
Ran 20.3klms in 1 hr 27:34 Average of 4:18 per klm. I felt really good running this pace and did not feel like I was pushing myself hard. Ran through the 10k in 42:55. So pretty even run.
To prove it heart rate average 153BPM with max of 161BPM. Nice and relaxed.
Bring on Canberra!