Running long 2:20:00 [1] 24.0 km (5:50 / km) +600m 5:11 / km
shoes: Mizuno Wave Elixir 8
Final big long run before Aus champs. Started early and a loop over Coot-tha via Honeyeater before heading down Frosty's and through Anzac Park to meet up with Anna, Wendy, Lance (happily uninjured for once!) and Richard near the start of their run at Anna's. From there we ran up toilet block and round the road to the summit and then splitting up. Anna and I went down Honeyeater and across that track above Chapel Hill until I turned for home. It was good to get in a longer and hillier than normal long run, I'm definitely going to benefit come Aus long champs.
I'm going to get in trouble from Anna for calling this intensity 1. HR-wise that's what it was (median HR) but that certainly doesn't reflect the muscular effort. Perhaps Anna's method of picking a number that matches how stuffed she feels at the end would be better!