A longer run today with a 45 minute threshold segment. Again outdoors in the wet and wind. I'd picked up a new Garmin 220 and was looking forward to giving it a try.
A 4km warm-up in my recovery zone and then lifted the pace. The HR took an eternity to lift but I was moving well. Just kept it ticking over and was feeling great for the next 12km but the next couple of kms I was starting to tire. After 14kms of threshold running I stopped and ran the final 3.1km home in my recovery zone. All up 21.1kms.
The threshold segment took me 48 minutes (14kms at 3:25/km). Very happy with that and as good as I've ran on the road. And most of that was at the bottom of my threshold zone.
That's 105.8kms for the week. Very happy with how things are going. The knee is good, the training is going well, the weight is down, and I still like a few beers just to help balance the ledger. Plus I'm very happy with the new watch.