Running long (Roads endurance) 2:29:11 22.0 mi (6:47 / mi) shoes: Asics Gel 1130 (1)
Long run. Same route as two weeks ago. Ran the first 5 miles at 7.00s, the next 5 miles at 6.30s, back to 7.00s for the next 5 and then 6.20s for the next 5. Then two miles easy back home to warm down.