Hong Kong has many pleasant aspects, one of these is that roads/paths/cycle tracks are all lit, well kept, safe, well organized. It is basically all set out for a 24/7 life.
So heading out at 9.15pm for a long run after an hectic Sunday was an excellent way to close the day and the week; the air was getting cooler and there was a sustained northerly breeze from the sea. The cycle track from Shatin to TaiPo spans for over 20km along the sea and it was the ideal setting for a trial run: around 30km, with 15/16km (10Miles) at Marathon Target pace.
after a 10km warm-up, I did made 15km at a 3'44" pace (6'00'/M sharp). The HR was in perfect target (167-168bpm) for the first 10k, than started to drift over 170bpm mainly because of the breeze getting stronger (around 10Miles/hr), so it was more demanding to keep the pace.
I cut short of the last km because of persistent pain in the right buttock: I guess that wearing the NB RC600 without orthotics was not a good idea as i was probably overpronating too much and straining the muscles too much. This is a corrective action to test asap.... or I will have troubles on race day.
total weekly: 103km/64M
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