22.4 K: 2:06:15 (5:38/K)
I ran for about two hours @ sub-4 marathon pace tonight after coming home from work. I did it to balance between speed and distance training. The build-up training on Sunday is speed-focused. This one focuses on distance.
LSD feels so easy when done two days after the 20 K build-up. The cardio-vascular capacitity seemed significantly improved thanks to the strenuous training two days before. It feels great when you enjoy the fruit of your past effort.
The sole seemed to have become more durable as well. The road condition isn't so good in today's course, but discomfort was minimum.
Tomorrow is Wednesday, the day interval training is scheduled. I'm going to do 6 sets of 1 K at 4:30/K pace with a minute rest. To increase resistance, it will be done on a hilly course. Hopefully, my legs will have recovered by tomorrow night.
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