Sunday Long Run Around Nahant

Time: 135:19
Distance: 33.01k
Pace: 4:06
Map

Meagan and I set out for our Sunday long run that would take us from our garage to Nahant and back. It's essentially the same loop that we did a few weeks ago when Theresa and Emily came to run with us except this time there would be no stopping at Crosby's for chocolate milk.

The weather was perfect and the wind wasn't too crazy for the first half. I was in a shit mood and was itching to step on the gas for the first hour of the run. Meagan let me go around the 15k mark on the first and only climb of the day. I pressed the pace and finished out the kilometer in 4:11. I continued with my angry effort to rattle off a 3:34 to bring me to 16k (~10 miles).

From there I just looked to maintain a steady effort around the peninsula and back home. I didn't have a goal time in mind, but just wanted to run hard. That pace turned out to be 3:45 to 3:50 from 19-23k. I then caught a solid stretch with a slight wind at my back and I opted to increase the tempo along the water. The kilometers from 24 to 30k were nice and steady back into town and I was surprised to see a 3:21 split in there. I started tiring at 30k and decided to back off for the remaining 3 kilometers and use it as a cool down.

Split	Time	Distance	Avg Pace
Summary	2:15:18.8	33.01	4:06
1	5:06.6	1.00	5:07
2	4:48.6	1.00	4:49
3	4:44.4	1.00	4:44
4	4:36.6	1.00	4:37
5	4:35.6	1.00	4:36
6	4:36.8	1.00	4:37
7	4:25.6	1.00	4:26
8	4:28.4	1.00	4:28
9	4:28.9	1.00	4:29
10	4:29.9	1.00	4:30
11	4:23.0	1.00	4:23
12	4:26.6	1.00	4:27
13	4:28.9	1.00	4:29
14	4:21.8	1.00	4:22
15	4:10.8	1.00	4:11
16	3:34.2	1.00	3:34
17	3:39.3	1.00	3:39
18	3:41.7	1.00	3:42
19	3:48.0	1.00	3:48
20	3:47.8	1.00	3:48
21	3:49.3	1.00	3:49
22	3:50.5	1.00	3:50
23	3:45.4	1.00	3:45
24	3:39.0	1.00	3:39
25	3:38.9	1.00	3:39
26	3:37.7	1.00	3:38
27	3:37.3	1.00	3:37
28	3:20.9	1.00	3:21
29	3:31.5	1.00	3:32
30	3:30.5	1.00	3:30
31	4:03.9	1.00	4:04
32	4:09.3	1.00	4:09
33	3:57.3	1.00	3:57