Notes
33k long run progressive in 2h:32m (av 4:37)
5k splits = 25:20, 24:25, 23:28, 22:45, 21:46, 21:15, 12:30 (last 3k)
Nice cooling weather with slight drizzle. The plan was to start easy for the first 5k, increase the pace every 5k and then finish around MP. Did the first 5k at 5:04 min/km, next 5k 4:52 min/km, next 5k 4:42min/km, next 5k at 4:34 min/km, next 5k at 4:22 min/km, next 5k 4:15 min/km, then last 3k at 4:05 pace. The pace for the last 3k was a bit overstated since I had to stop at 3 big intersections, hence it was more like 3 x 800m with break waiting to cross the road. Was working hard but never really struggled. Total breaks were 10mins total (excluded from the timing), for drinks and stopping at various traffic lights.