Best three hour run in a long time...

...well, it was the ONLY three hour run in 10 years (with the exception of Las Vegas in December).

Ran 1:50 with Glenn and then Ralph joined us. He drove us a little faster then we would have gone. Ralph was intent on running a fast 10 km and did it is 58:30 which we kept up with. That's 5:45/km which isn't super fast but is good because we had done the first two hours at 6:00/km (including water walks). I did put in a 1 km run at 4:55/km near the end and ran the last 500 m at 4:20 so I still had some gas in the tank.

In the end it was a great run. I haven't felt this good about a run in some time. I felt fairly fresh at the end. I really think I could have run another 12 km at 4:55 is this were the marathon (of course, I'm not sure how that would go if I had done the first 30 at 4:55 instead of 6:00).

Weekly totals:

Run 5:30:59 – 57.17 km
Bike 2:43:07 – 50.77
Swim 1:35 – 2.8 km
Strength 1:00

Total 10:49

I missed a 45 minute swim and 60 minutes of strength training.

A good week. 8 weeks to the Saskatchewan Marathon and 21 weeks to Ironman Canada.