Running (Road) long 2:26:10 [4] 34.0 km (4:18 / km) +30m 4:17 / km
ahr:164 max:180 shoes: Inov-8 Road-X 255 (old)
Long rainy run along the canal to Limehouse, isle of dogs, Greenwich tunnel, O2, Woolwich tunnel, Becton then onto the Greenway to Stratford.
Overcooked this by a couple of km, and my pace suffered in the final 5. HR was creeping up after the first hour. Knee was aching a little from about 10 to 15, but no pain and ignorable, main worry was my R heel hurting for the final couple of km, probably loss of form.
So not an amazing run, but given the last few weeks I'll take it. Feel like I'm lacking some speed from missing recent sessions but 3 weeks left to reclaim some.
Very glad of company, friend cycling alongside to keep the chat going & carrying water for me, much appreciated given the dreich weather.