I got a good long run in on Friday. We were going to Macmasters Beach for the weekend with Jacqui’s family, so I decided to move my long run forward from Saturday to make sure I got it done.

Ran from the top of my road, down to the golf course, then did almost two laps of that, for a total running time of 55mins. The plan called for a 9.6km run, and I’d done 50mins last week, so I figured 55mins should be sufficient. My HR was pretty high at the end of it (around 170) but I think that was mainly because I was pretty dehydrated by then. I’ll have to start bringing some water with me on the long runs.

When I got home I fired up Google Earth and measured the run at 9.7km. It’s 2km from my house to the golf course, then each lap is 4.25km, and the I stopped 800m short of completing the the second lap.

I spent the weekend recovering as my quads and achilles were both reasonably tight. Lots of stretching and taking it easy.

R: 15km