run 2:33:43 [2] 32.21 km (4:46 / km)
shoes: Saucony Cortana Fluoro
Actually did the long run that I slept through yesterday. Home to the coast and north to Mullaloo surf club and return.
Started super easy and generally felt OK throughout. A little achilles niggle around 20km, but it only lasted a couple of minutes. One bottle of water, 1 of powerade and a carboshot at halfway. Probably need to eat a bit more if I want to run another 14km without falling apart at the end.
Took 4km to ease into it (started out about 5:30, then a few km sitting on about 5:00) before settling into a rhythm in the mid-high 4:40's and stayed there for most of the rest of the run. A few km a bit faster, a few a bit slower depending on climb.