20 mile run - Deeside to Chester & return. Hot- what a scorcher!

Todays LSR- planned and looked forward to for days . And discussed with colleagues in work - how to cross between the 2 Deeside to Chester cycle paths.Hurrah for goole maps , and a bit of local knowledge - Thanks Sue & Tony R.

I parked in Shotton carpark at the ,starting near Corus Social club - home of the Deestiders off road , a brief 2.5miles west along the cycle path with a little hill, then return to the off-road route, accross the Dee on the railway bridge, and the steady long flat route on the cycle path along the old Dee Marsh to Mickle Trafford railway route, i little recci 0.5mile towards Chester city over the canal, then return then a little 0.5mile north on the canal, return then my new route along the canal South towards the river, crossing the canal by the locks before Telfords warehouse- the people sitting outside there seemed to be soaking up the sun - it is Chester race day so busy, and as i crossed the Sealand road to the park and the 'cop' ther were folks walking to town in their 'gladrags' . I stopped briefly at the riverside - hearing the announcements from the racecourse prob less than 0.25mile away & sent a text to work colleague Sue- at the races as a commemoration after a family loss a year ago.

Then earphones on iphone to 'lively playlist ' for the Dee riverside cycle track back to Connah's Quay.
No shin pain this week, great.
But from 1pm or so onwards it was SWELTERING HOT.

Slightly anxious as i didnt know how much water i had left in the camelbackl - but i knew as i got to 15miles & around 5 back - that id get back ok.
Just at 16 - 17 mile oh so tiring, really needed to work on the mantras.

A few negative thoughts as the 16-17 mile area was were i used to 'loose it ' of hit the wall in marathons - i coulndt keep up with Ultra Duncan at Blackpool 2007 at this stage.

But lets work on the positives
i used the gels sensibly, mile, 5, 8.5, 12, 15, 18) and once i got the mantras going , then i could get into a rhythm. I need to analyse the pace.
In Fleetwood - it wil NOT be this hot -
the heat today was like FLM this year and Blackpool 2005.
-in Fleetwood - i wont be carrying the camelbak.

I'll analyse more later and work on more postives.

Split Summary
====
1) - 1m - 11:06(11:06/m) - 136bpm avge - 152bpm max - 114cal
2) - 1m - 10:34(10:34/m) - 140bpm avge - 150bpm max - 121cal
3) - 1m - 10:46(10:46/m) - 145bpm avge - 152bpm max - 122cal
4) - 1m - 10:13(10:13/m) - 144bpm avge - 151bpm max - 120cal
5) - 1m - 10:51(10:51/m) - 146bpm avge - 150bpm max - 121cal
6) - 1m - 10:10(10:10/m) - 146bpm avge - 154bpm max - 116cal
7) - 1m - 10:15(10:15/m) - 152bpm avge - 159bpm max - 121cal
8) - 1m - 9:55(9:55/m) - 154bpm avge - 157bpm max - 121cal
9) - 1m - 9:50(9:50/m) - 158bpm avge - 162bpm max - 120cal
10) - 1m - 9:56(9:56/m) - 152bpm avge - 160bpm max - 117cal
11) - 1m - 10:52(10:52/m) - 154bpm avge - 158bpm max - 123cal
12) - 1m - 11:00(11:00/m) - 151bpm avge - 154bpm max - 123cal
13) - 1m - 10:34(10:34/m) - 150bpm avge - 158bpm max - 116cal
14) - 1m - 11:50(11:50/m) - 141bpm avge - 154bpm max - 103cal
15) - 1m - 10:20(10:20/m) - 155bpm avge - 159bpm max - 121cal
16) - 1m - 10:31(10:31/m) - 157bpm avge - 162bpm max - 117cal
17) - 1m - 10:35(10:35/m) - 160bpm avge - 166bpm max - 117cal
18) - 1m - 10:16(10:16/m) - 165bpm avge - 167bpm max - 121cal
19) - 1m - 11:15(11:15/m) - 157bpm avge - 165bpm max - 115cal
20) - 1m - 10:29(10:29/m) - 165bpm avge - 169bpm max - 118cal
21) - 0.37m - 4:33(12:19/m) - 153bpm avge - 163bpm max - 40cal