I normally do my long runs early and on Saturday morning, which is the same as Sunday morning elsewhere, but today the programme had me long as Saturday is the only day that is half safe to ride on the roads here. Remember that they show Mad Max movies at Driver Education Programs here in Israel, and ifthey do not then how they learn to drive so badly is a vexed question.
So foolishly I started my run at 7am and spent almost half of it dodging cars , note to self do not run late Friday.
My normal pace on long runs is to be as lazy and slow as I can justify , taking into consideration that according to all books it is a LONG SLOW run to be done at conversational pace, rarely will my heart rate get close to 120 unless I am going up a hill.
Thus Gavin my coach has implicit zones to train in now, to break this habit and today I was to train in Zone 3 145 Bpm + , and how did i go. Well I looked for excuses and found I could justify a slow start as I was running on sandy soft trails, but when I got to the paved road I kicked up the gear and thought hey do it , on your long run push it "Define Yourself"
15km's - 1 hour 21 minutes 40 seconds for a training run I was very pleased with myself , Heart Rate average 134 max 157.
Pace 5.33mins/km or 8:55mins/mile. Well ok that is not fast but for me it was the best paced long training run I have ever done so a good session despite the Mad Maxes
and I managed 28% in Zone 3 and 59% in Zone 2
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