Weekend

Friday Evening.  

Started the weekend with what I hope will be my last long treadmill run logging 30 km mostly at a 6:00 pace.  I was through 28 km in around 2:55 ...  dialed it down to a 7:30 pace through the rough spots then picked it back up.  There is a huge value to these sorts of runs you just cant replace the constant effort over a few hours.  

Saturday 

Rest day.  Recovery is getting better after each long run.  Could have ran Saturday but I decided to rest instead. 

Sunday

5 laps on the backyard trail good for 4.8km ...Dax was along for the ride.