Running long 1:32:25 [3] 15.7 km (5:53 / km) +399m 5:13 / km
ahr:150 max:172 shoes: Walsh Black
Friday run with all the lads. went on a different route again. this time drop down the mountain bike track all the way to bottom then up the far side and around housing estate. then drop back down in to bottom of the valley and along until bridge then up the far side and along and through the wood. across the dam and up to the top path. felt pretty good but started needing a shit at the furthest point away had to pick up the pace over last km and half to get back before I shat myself.
