Saturday Long Run - 30 km

Ok, it's Saturday morning, up at 7 am and had breaky straight away. Planned 30 km run, but then I had also just run 20 km on Thursday gone. I'm not really sure if a one day break is enough but then my whole schedule went out the window this week. My midweek long run was suppose to be on Wednesday but I couldn't make, so Thursday it was. I picked today (Saturday) for this long run for one reason. Manchester United are playing tonight, live on Fox at midnight - must watch it. If staying up late until 2 am then no way will I be running first thing on Sunday morning. Yeah, I know, this is not an overly valid excuse/reason. Well, 9.15 am and I was off. I basically ran the same course I ran last Saturday but this time I extended the start by running along one of my short course (7 km) runs which brought me close to my starting point and then headed to the Werribee River and back. All up the distance being 30.85 km. I should have learned from last Saturday that hot Mexican pizzas and long runs do not mix. Again, about the 16 km point I was fortunate to be passing a park with toilets. Let me say, I made good use of them. My heart rate for this run was relatively even, maxing out at 161 bpm and averaging at 136 bpm. Stats 30.85 km, 1:44:09, pace 5:19 min/km. Water intake : 0.8 kg. Gel intake : 0.175 kg. Total intake : 0.975 kg (let's round that to 1 kg). Weight prior to run 80.3 kg and immediately after 77.2 kg. That's a loss of 3.1 kg or 3.86% of body weight (remember - #2's at the 16 km mark). On return home then did my obligatory 200 sit-ups and then into the spa.