Conditions: Lovely morning, the temp was about 12^ or  13^ great for running

Remarks: I left home with the intention of running about 9 min mile, and that became an objective to keep it about 8:50 min mile pace very quickly. I felt great during the run and the pace was fairly consistent with only 1 mile getting away from me (the second mile was 8:36 min pace)

Recovery: 2 scoops of protein shake –  and a very busy day with the family, between blackberry picking and going to the fun fair – it was all go.

Energy Levels during the day: Good, I kept going and while at time I felt a bit tired it wasn’t enough to make me want to sit down. I’m thinking the break on Saturday prepared me for the distance.

Heart Rate – Average: 117 Max: 178 – 38% in resting, 53% in zone 1, 6% in zone 2, 2% in zone 4 and 1% in zone 5

Average Pace: 8:47

Duration: 2h:10m:03s

Distance: 14.80 miles