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Long Run – 180 Mins

LOAD: 590

180 Mins @ Easy Pace (RPE: 3-6)

Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.

A chance to get some trails in the bank!! The idea of the back to back runs is we get used to running on tired legs.

simon-linklater

Coach Simon

FEEDBACK

6

ENJOYMENT

5

RPE

6:04

PACE

Running on tired legs: achieved. They were pretty tired and stiff getting to the station so I wasn’t really looking forward to this but I knew it would be helpful. Could have done with some company too perhaps to spice it up. Bloody Komoot consistently under-estimates the elevation gains when I use it to plot my routes – by 35% this time, so the planned 450m was actually 700m which is tough going after a ‘quick’ ~300m the previous day. Lovely route though, tougher this way round so I had to walk a few steep hills. 2 x gels and 1 x energy chew, plenty of fluid as it was warm. Got lost once or twice on new sections, found a bog and a lot of nettles and shouted the C-word more than once. Oops. I felt done at the end, but my legs kept on going so I felt weirdly quite strong at times. NOT walking up the 30% gradient coming out of Marline Woods, I didn’t feel strong then! Didn’t quite do 3 hours, was 10 mins short but I reached home and was SPENT so didn’t think you’d mind, also considering the elevation!
Sam Davies
Given how soon this is after the marathon that’s a bloody good weekend of running. Especially as you did it all solo (sorry to bring that up again). But that builds character as well right? Sounds like a good route and nice to get some trails and hills in. Come the Fox, this weekend will have been really important in the training, so lots of positives to take. Well done Sam.
simon-linklater

Coach Simon