30-09-2018, 12:48 PM
Thx for the advice, all taken onboard. No more tests ![Smile Smile](https://www.time-to-run.com/forums/images/smilies/smile.png)
30k went great today and no pain in the foot. Did 3x5k in the middle bang on 18:30 with about 10-15 mins easy between. HR 139 on first (flat) and 145 on the other two (rolling).
2h for the whole run. Had 2 gels en route + about 400ml water (my wife was cycling alongside with the kids for the slow bits).
74kg after the run bodes well.
![Smile Smile](https://www.time-to-run.com/forums/images/smilies/smile.png)
30k went great today and no pain in the foot. Did 3x5k in the middle bang on 18:30 with about 10-15 mins easy between. HR 139 on first (flat) and 145 on the other two (rolling).
2h for the whole run. Had 2 gels en route + about 400ml water (my wife was cycling alongside with the kids for the slow bits).
74kg after the run bodes well.