Routine Friday

Today:
Purpose:  set up for weekend
Distance:  13.15 km
Time: 73' 29"
Rate:  5' 35" per km
Recovery: 1 x 5 mins, 1 x 10 mins in river
Weather: sunny, temp 26 degrees, humidity 24%, wind light NW 15 kmph

Week:  48.05 km,  Dec:  172.35 km,  Year:  5017.25 km

Another nice sunny day and too good not to go for a fun run.
Stopped after first 1 km to enjoy the benefits of the river, then easy jog home. On return, stopped again for 10 minutes this time, just as nice.
Slowly this week, my km rate has improved without any perceived extra effort. Felt great all week after a tiring last weekend.
Heading to Mt Rob Roy on Saturday morning for another mountain long distance run. Although long is now relative, this one will be about 30 kms or less.