Recovery 21 km (13 miles)

Today's training: 21 km (13.05 miles), 2:15:45 (10:24 min/mi), avg 142 bpm/max 152/1:30 above 150

• 2/21:56/136 -- 10:48 pace
• 3/10:42/143
• 4/10:34/141
• 5/10:35/142
• 6/10:29/141
• 7/8:05/141 -- course mismarked?
• 8/10:11/144
• 9/10:46/143
• 10/10:34/144
• 11/10:30/143
• 12/10:15/145
• 13.05/11:02/146 -- 10:30 pace

I started out very slowly deliberately. My lower legs also really ached (muscles in front to the outside of my shins). This happens once in a blue moon and seems to go away. I don't know quite what to make of the heart rate and pace.

After warming up, I was able to hold my pace at a low heart rate until a little short of two hours when it became harder maybe 3-5 beats higher. The same thing happened in my 18-mile run last week.