Sunday, 13 January 2013



23km-1:49.50 (4:46kms) With JB, Megsy, Andy and Milly at Centennial Park

Longest run since August, felt good. I took a rare gel at 16km and did 3x100m hill strides before and after the run. I want the training effects without feeling like i've done a long run, I'll find out tomorrow if it worked.

134km for the week, foot completely healed now. Apart from putting a time on the board nothing was lost, back into the hard work next week.

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