13/October - long and "mean" run

This morning I was 100% committed to make a long and fast run, whatever it takes..
....it took a lot....:
a) my daughter was sick and I maybe slept 7 hours in the past 2 nights...
b) to be back on time for work, alarm clock at 4.15am (well, anyway I was not sleeping anymore)
c) it was another humid day, luckily only 25C, but 90%rh

regardless of a), b) and c) I went out with very mean intentions: at least 35km with 20k+ at medium effort.
So after 10km of lethargic warm-up at 4'10" pace, I upped the pace and the effort to slightly below 160 bpm (80%HRmax). The Km were passing by fast, at 3'50" pace and I felt overall very well and very comfortable in the effort... even after 30k, it was still a nice going..
Total: 35km in 2h17' (3'58"/km pace..). That is like a projected marathon in 2h47'....
Average HR: 151 (around 76%HR max)... (Polar Running Index was as good as 89!!)

in short... it was a very mean run...
(a pity I could not do many of them in the past month...)




in shor