Last week was really cool and somehow I was surprised by how much I can increase performance if I scratch my limits. Below is a graph of my first 20k run:
You can see that I was able to keep my pace steady over 20k and towards the end I even increased it a little. As mentioned above, I was surprised myself that I'm able to push my limits this far. My farthest and fastest run so far was 16k in 1 hour and 23 minutes with an average heart rate of 168. That's about 5.18 m/km. I was able to scale my pace and performance to 20k. My average heart rate was 166 with a max of 191 which is about 98%...as I said I scratched the limits.
After the run I could hardly lift my legs. The next day I was already feeling better and I only felt slightly sore around my knees. I'm looking forward to the 21k and I hope I can it around 1 hour and 50 minutes.
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