Day 47 40 min - 2.2km swim, 145min - 28km run
Total on week 528 minutes
Up early today for a morning swim since I had an all day work meeting and then a long run at night. Weather was absolutely perfect and I planned my run to be right at the 125-130 HR level. Nailed it bang on using my Garmin and averaged 5:11 per km over the 28 km. I was surprised how long the heart rate was at that pace. This is a great sign that my base has improved a ton.
Had the company of my father for the last 7 km of the run which was nice, especially with the hills at the end of the run. Finished the day pretty late which means not enough sleep for tomorrows workout
PS posted this a day late