30K

In a hurry so this will be brief. Weather: 36F (2C) to start; 40F (4C) when I finished. It was clear, calm, and fair. A bit chilly, but warmer than yesterday and overall pretty nice walking weather. It was dark for the first 15K but at least then it was light for the rest of the workout.

I felt pretty good today but not great like last weekend. At 7.5K I had to stop to take a few puffs from my inhaler, as I was coughing a fair amount. It seemed to help; I took a few more puffs when I finished, and despite that I still had a giant coughing fit when I got home. Anyway, at 8K I stopped for the restroom (no GI trouble, just hydrated well I guess!). I was feeling good and moving well for the whole workout for the most part. I took candy or gels at 10K, 17.5K and 25K, along with some water and electrolyte solution. My legs were definitely feeling it the last 5-10K, but I wasn't overly sore, just the normal amount of tired from going so far.

My 5K splits were nice and consistent: 31:06, 31:15 (1:02:21), 31:07 (1:33:28), 31:11 (2:04:39), 30:59 (2:35:38), 31:11 (3:06:52); my HR rose throughout the workout since I kept a steady pace.

Total time: 3:06:52, 6:14/km (10:01/mile), ave HR 148.

Garmin connect data here.