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Long Run – 120 Mins

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120 Mins @ Easy Pace (RPE: 3-5)

2 hours is a long time to run and it’s likely it will get tough in the last 30 mins. So dig deep, focus on good form and keep going. You got this!

A few of us have 2 hours Saturday morning if you wanted to try and pair up with anyone. I’ve suggested running with Paul, just waiting to hear back from him. A nice flat road run followed by some hilly trails Sunday would be a nice blend.

simon-linklater

Coach Simon

FEEDBACK

5

ENJOYMENT

5

RPE

5:15

PACE

This wasn’t a flat road run at all! ~270m of climbing in total. A nice run overall, but the missed meet-up put me off a bit – I hurried to make sure I was at Kiley for 07:30 (just checked Strava data and it says I was there at 07:30) so then wasted time running up to the roundabout and back, looking behind me all the time. Had I headed to Battle Road right away I would have caught you, or at least seen you climbing the hill… Got a PB up Battle Road trying to catch you (still wasn’t convinced you guys were ahead of me though) then took a different route through Marlin Woods, longer and a bit hillier. Kept my pace on it, averaged 5:15 which was what you said you’d be aiming for – felt tough at times and the seafront headwind was a prick. Looking at your strava data, you were at Kiley almost exactly 10mins after setting off at 07:19, I reckon you guys were a minute early and I was (for once) actually on time! I’ll aim to be at least a minute early if we decide to do this again. I was a little bummed out by missing you both as was looking forward to a social run, there’s no way I would have gotten up that early for a solo run unless it was seriously necessary. I like to sleep lots.
Sam Davies
In hindsight we should have carried on. In my head I had you saying “I’ll find you en route” and took that as you’d cut through the industrial estate to Battle Road and we’d see you there, almost expecting you to be ahead of us. It was bad organizing on my part in truth and we did miss you, would have been cool to run together. I think Paul was bored of me after 11 miles, to the point he had to run a sub 20 min parkrun. I suppose the bonus is you did get it done early. I’m like you in that sense and got sleep anxiety getting up early for this. Again, sorry, I feel shit, but it’s just one of those things I guess, you honestly must have literally come round the corner seconds after we turned down Payton Road, or whatever it’s called. All that said, in terms of the training for the Fox, a bloody good run. So lot’s the be pleased with.
simon-linklater

Coach Simon