Went for a slightly longer run this afternoon, trying to maintain a slower pace. Felt reasonably OK, and managed to complete 2.3km in 11mins, almost 1min slower than the last time. That still works out at 12.5kmh, which I reckon is still too fast. I think I should be training at less than 12 at least, though it starts to feel more like shuffling at that stage. I continued on for a total of approximately 3.25km, the furthest I’ve run so far. I can feel the extra distance in my calves though ;-)

500m easy
D: 3.25 – T: ? – HR: 162bpm

B: 30km – R:6.8km