13th December - Long run target 16 miles

Ok these long run days come around far to quickly for my liking. It was once again a very frosty morning with ice covered pavements. I decided to take the promenade road as with the sea air should be less of a risk of slipping. I set of at 8:45 and headed of at a very comfortable pace. Anyway the run was steady and i completed the 16 miles in 1hr 52mins whci provides an average pace of 7:01 min/mile this im pleased with as i ran the first 6 miles at an easy 7:20 avg heart rate ofr the run was 153bpm.