Sunday Long Run - Knox Area - 24.5kms

Sunday Morning - Long Run (4.5)
I Started out just a few minutes after 8am this morning
with conditions cool and a little damp under foot.
I decided for this morning's long run that i would take it
out very easy and try and do a negative split for the
second hour. The plan was for 20kms and anything
more would be done for cooldown purposes. I set out
to again cover much of the Knox HM Hcp course with
a few diversions past the new golf course etc. I felt
very good today and did manage to do what i set
out to do. 20kms in 1:58.34 with the first 10kms in
60:37 and the second in 57:57. The last 4ks of the
20 look like this 5:57/5:21/5:09/5:09. The remaining run
to my front door was another 4.5kms and this was done as
easily as possible. Total distance 24.5kms - a good solid
start to the week.(Total time run today - 2:26.30 - 5:58 pace)

EDIT: 7pm - 10kms of cycling on the spinbike in front of
the TV at a nice easy even pace to loosen up the legs.