I just finished a 12.356km running that lasted about 0hh:53mm:32ss !
Once more, I haven't completed the running week as I planned. A few unforeseen constraints set in the middle of my journey which I couldn't disregard and so, I am ending the week with a shorter mileage.
However later today I went to accomplish, at least, the planned Long Run of the week, which has not been super-long but quite fast IMO and the direction I have chosen to do the run was from West to East so, it was nice to have the shiny horizon in front of me.
12km in 51' is not bad at all, taking into account that I did it in progressive way, so, starting slow and getting more and more faster every km, even so, the average pace of the whole run has been of 4'15"/km and also I kept the Heart frequency below the Lactate Threshold during the whole run. The average was 152 bpm.
Then I did some jogging as a cool-down thus the total length has been slightly longer.
I felt well, really strong, perhaps the unexpected rest did something good to my tired muscles.
I am happy.
Keep on running!