Notes
Beautiful and cool post-rain weather, with no UV at all. After 4k easy miles to loosen the leg, then ran the next 17k at moderate effort of 4:40 min/km. Could have run more miles but unfortunately, had to go to work. I would say around 4:40s would be my normal long run pace if I still live in Aussie. Home-Nassem-Dempsey-River Valley-home. First 20mins at 5:15, next 60+mins at 4:44, last 18mins at 4:30 min/km