Bestzeiten/Personal best:

Bestzeiten/Personal best
10 km: 42 min 53 sec (2011) *** 21,1 km: 1h 37min 35sec (2009) *** 42,2 km: 3h 30min 33sec (2009) ***
56 km (Two Oceans):
4h 54min 00sec (2011) *** 89 km (Comrades uphill): 8h 49min (2015)

Samstag, 31. Dezember 2011

Long final run for 2011 (35.3 km) 31.12.2011

What's better than finishing a great year with a nice long run to be prepared for the New Year party ;)

At least for a runner like m, there's not much ;)

Due to the heat right now in Cape Town, I startet at 6.15 for my last 35.3 km run. I'm participating in a 30 km race on the 8th of Jan 2012, so I took it slow for today and ran with a low heart rate just to get some relaxed km into my legs.

The last 10 km got hot and windy again, so I had to fight a bit, but I enjoyed the last run for 2011 a lot. My right knee did hurt a bit, but I'm not worried.

Now I can relax, get some rest and I'm looking forward to a great party with friends, a lot of meat from the Braai (= BBQ), good wine and company.

I'll post my 2011 statistics and my plans for 2012 soon.

Folks, thanks for reading my post in 2011, have a great party tonight and I'm looking forward to staying in touch in 2012.

Distance: 35.3 km
Time: 3h 41min 46 sec
Pace: 6:17 min/km
Average heartrate: 138 bpm
Temperature: 18 - 25°C in the shade (some 30°C in the sun, and I did run in the sun of course)

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