5:51/km on average (best km was 5:25).
Category: Long-Run
Sunday slow 21k
This is roughly the outer first loop of the Helsinki city marathon (2009 route map). The second loop is slightly shorter (see here)
With tired legs there were no problems keeping the pace slow 🙂 Getting used to new shoes which almost resulted in some blisters...
Friday 20k
Sunday 18k loop
The summer warmth is gone and replaced by a +14C grey drizzle - which is just fine for running.
about 1 min walking breaks every 2 km as described in Galloway's book show up as dips in the HR graph:
Sunday seventeen
The books seem to tell me that to gain endurance you don't have to run fast, and often recommend a pace 90s to 2min/mile slower than race-pace for long runs. That's around 6:30 to 7min/km pace if race-pace is a 4h marathon. My avg. pace was 6:48/km today at avg. HR 154. A recovery jog on Monday or Tuesday, and then a faster 5k on Wednesday or Thursday - that should be about the final prep for the half-marathon next Saturday.
This scenic loop is close to what they use for part of the Helsinki City Marathon (2009 map here).
