Went out with Yvonne today and did 8km at 85% effort....ok probably felt more like 90% as we went along an undulating course and I tried to keep up the pace on the uphills. Its nice to have someone faster than you to help push you along too.
Yvonne piced a nice course and would be the perfect loop for training for the Buller Half Marathon. It was dry underfoot but you could see where creeks had burst over an flowed over the paths etc.
No pain in my knee and just a little niggle in the back of the hammy on the down hills.
time - 47:14 avg pace 5:54 and avg h/r 151