AM: Met three ladies on the Island on Bowen Road on the Island for a thirds progression. I hadn't run with any of the ladies, but they were great. Bowen Road is 4k long and mostly flat, so lots of islanders go there, so there was some dodging. There are 500m and 1k markers along it (supposedly) but I could only consistently see the start, the 2k and the end. Sometimes I saw the others, though I don't think I ever saw the 3k mark. Plan was 4:40-5:00 pace for the first third, 4:20 for the second third, and 3:55-4:00 for the last third (40 min each). Ran abt 8.5k in 40:47, abt 4:48 pace gradually getting faster as we went. Then ran abt 4:17 pace for the next 40.5 min (9.5k), then was on my own for the last third, I didn't get full splits because the watch was not reliable. I did confirm the first 4k was just under 4 min/k pace, and I think I kept it around there. Ran around 10k in the last 40min. Then had to pick up water bottle and get off Bowen Road so jogged that portion slowly (2.5k). Looks like accidentally ran about 30.5 k, but the last 2.5 were really junk miles :/ PM: weights, core, 40 min water jogging in lieu of afternoon run. Legs felt dead right after long run so thought I would back off instead of trying to rack up the miles. They chased me out of the deep pool so I went back and forth in the deepest part of a not so deep pool (1.5 m) so I could reach a bit, but it was still gentler on my legs than another run, so I guess it was ok. | 