Perth 32km

A successful 32km today - 2h2920sec, av4:35min/km over 32.56km according to Garmin

It had been a quietish week, including 7k tempo on Tuesday and 7k MP on Friday. Saturday was a rest

Woke 0540, had a bagel with cream cheese and a coffee. Arrived 20min early, no running warmup

0-5k in 23min ( 4.36min/km)
5-10 in 23min
10-15 in 23.15 (4.39)
15-20in 23min - included stairs
20-25 in 23min
25-30 in 22.40 (4:32)
30-32.56 at 4:25 pace

Very even paced run, with a somewhat faster finish - happy with that!
Took a gel at 20km with a noticeable effect.
Ran with gatorade bottle, changed at 20k - didnt use water station

So all in all better than expected - promises a good Mara time if things go well - 330 may be revised to 3:20 target!

The only negative is lateral right knee pain - ?ITBS rearing it's head. Iced, Pattstrap applied - will see how Tues am run goes.