mid-week medium long run - 19k in 81.40 (4.17 pace)

Headed out at 6.00pm into an ominous looking sky. Coolish afternoon but fairly humid and the occasional shower tending to rain as the run progressed. Ran down to the Bay via the canal, did a lap of the bay (7k) in just under 29 minutes and then home. said G'day to Jim and the MTG doing their stuff around the Bay.