Conditions: Hot – the temp was about 25^ according to the watch!

Remarks: Before the run I took a 33 Shake Energy Gel and I really liked it (I had no breakfast) For a good part of the run I was telling myself to slow down, however for the last few miles I was in pain and just wanted to slow down. Just before 10 miles I think I was slowing to about 8:50/9:00 pace a runner came up behind me doing 7:30 pace – and I ran with him for about 1/2 mile while we talked before we went different directions – so upping the pace wasn’t a problem when I wasn’t in my head!

Recovery: During the run (after 3 miles) I needed to take off my top as my nipples were getting very sore, by the time I got home a few parts of my lower body had gone through the same rubbing issue 🙂 so a bit sore with all the salt on my body.

I did a good stretch, and had a High 5 Zero to replace some of the salts (I had 2, in 2 pints of water) I also took a High 5 Protein Recovery drink – but I will not be repeating, it was full of Maltodextrin.

Energy Levels during the day: I felt really good, and productive, however I was starved by 10pm and had a bowl of cereal.

Heart Rate: Max: 155 Average: 136

Average Pace: 8:20 min/mile

Splits:

Split     Time         Distance         Avg Pace
1          8:34.0       1.00                   8:34
2          8:13.0       1.00                   8:13
3          8:29.0       1.00                   8:29
4          7:57.0       1.00                   7:57
5          8:08.0       1.00                   8:08
6          8:27.0       1.00                   8:27
7          8:31.0       1.00                   8:31
8          8:05.0       1.00                   8:05
9          8:25.0       1.00                   8:25
10        8:22.0       1.00                   8:22
11        8:00.0       1.00                   8:00
12        7:30.3       0.86                   8:43
Sum 1:38:47.0    11.86                  8:20

Garmin Connect Training Effect: 3.5
Garmin Running Dynamics
Avg Run Cadence: 178 spm
Max Run Cadence: 210 spm
Avg Vertical Oscillation: 9.7 cm
Avg Ground Contact Time: 232 ms
Avg Stride Length: 1.09 m