7km. 54:56mins. 7:51/km average. Bikilas.
Ave HR 130. Max 142. Didn't walk at all.
8km. 1:05. 8:07/km ave. Green Silence.
Ave HR 134. Mac 150. Walked the uphills.
18.44. 2:37. 8:30/km ave. Green Silence.
Ave HR 140. Max 152. Required a lot of patience to keep HR below 142, especially during climbs. Green silence. Gatorade/water alternate every 2k. Peanuts at 1hr mark. Banana at km13. No GU needed.
TOTAL KMS: 33km
Patience is the theme of this base-building phase as I'm still holding on to Maffetone-paced training after almost 2 weeks. I keep reminding myself to slow down when my HR exceeds 142. About 10 more weeks before I put back speedwork and tempo runs. REALLY hoping this type of slow-run training pays off dividends for 2012.
Happy New Year everyone!