Friday - Long One!

As promised - A Long Run today with a similarly motivated person to myself
:o)

And what a corker - Run to Richmond Park (Kingston Gate) - circumnavigate anti-clock wise - out at Ham Gate to Teddington Lock - Follow the Tow Path to Kingston and then on to Hampton Court - Cut into Bushy Park at Lion Gate - back to Kingston - and then back home.

And running a route like this in Good Company is fantastic!!

Stunning route - lots of it amongst Greenery or by the river - Only two Undulates of any note, both of which were done and dusted by 7 miles.

The long drag up (over 2 miles of it) was quite hard work as we were running into a reasonably sporting head-wind, as was the section along the Tow-Path to Hampton Court.... for the same reason.

I got to try out my new toy too - Lets just say that, Camelbak is a revelation!!!!!

So the plan - keep the pace comfortable - none of that heavy breathing malarkey - reasonable Heart rate - and just enjoy it. I've only ever run more than 15 miles once - and that was my abortive first marathon - so I knew that I was going to feel the distance on this one - and so it transpired - running a long way is hard work!!!

Oh..... 'course...... you know that!!!!

The pleasing thing for me was the lack of Nearly-Cramping-Calves
There was a slightly wobbly moment that we had to overcome just before 15 miles - but apart from the expected "Oooh Oww Oww - That Was a Long Way" from two pairs of tired legs, it was otherwise uneventful!!

So the Numbers

Distance: 18.79miles
Time: 2:45:49
Pace: 8:49min/mile
AvHR: 159bpm

Mile	Pace	Time	AvHR
1	8:51	8:51	144
2	8:40	17:31	156
3	9:05	26:38	160
4	8:26	35:03	155
5	8:48	43:50	.159
6	9:03	52:55	165
7	9:12	1:02:08	163
8	8:25	1:10:33	158
9	8:31	1:19:05	158
10	8:20	1:27:25	160
11	8:27	1:35:53	159
12	8:49	1:44:43	160
13	8:31	1:53:14	162
14	8:50	2:02:04	163
15	10:13	2:12:18	156
16	9:02	2:21:20	159
17	9:16	2:30:35	.159
18	8:41	2:39:16	159
0.79	8:19	2:45:49	166
Run	8:49	2:45:49	159