29km at MT+28sec is about 4min58/km. I did better than that until 26th km, where I slowed:
This is the best long run I have done this year, and it compares favourably with previous runs of this type. Heels are very sore now, which is worrying. Regardless I am pleased with this run.
Totals for the week 51.3km. Slightly slower pace than last week, which is due to the split of the long run. I did 10km on Wednesday last week and 17km on Sunday, managing a slightly faster pace for both.