An ok run. Legs kind of stiff and tired at first, but fell into a pace just under 6:00/k and held that without particularly trying to for 25k. Then I got tired and the last 5k was at about 6:10/k. VERY tired and weak at the end (didn't eat much breakfast or lunch).
Good run at the end of a good week, though.
30k 2:57:18 (1:28:10/1:29:18)
Walk breaks at 6k 100m, 12k 200m, 18k 200m, 24k 100m...which were very welcome.
Also took some water at 24.6k as I was feeling dehydrated.
Weather: 7°, cloudy
Week: 95.1k 8:08 running, 0:30 bike
5 runs: — 1 very hard, 3 fairly hard, 1 moderately hard. Need two days rest badly.