3hrs 21min for 31km my final long run for 101010

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Saturday 18th September; Ran 31km in 3hrs 21min 45 seconds. (6.30 per K) HR 144 at the end.
Started strongly with the aim being to hit the first 7-10km at a good speed, and then take it easy for the last 20km.
Got to Mt Helena (6.75km) in 34.57 (5.11 per K), so a good pace on trails. Lost enthusiasm after that but still maintained ok pace to 10.5km at Stoneville Rd in 55min.25 (5.15 per K).

Then pulled out my two 750ml drinks from my hydration pak, put my powerbar sachet into one of them and set about trying to run at an ***easy*** but solid pace for the next 20km or so. Got to Mt Helena (14.25km) in 1hr 25, and then saw Saskia and David running back at their very fast paces... Carried on to where the trail hits Thomas Rd near Douglas Rd, (1hr 58min for 19.25km) then came back. Beautiful morning, perfect weather, lots of wildlife, occasional cyclists and dog walkers, but mostly just me and nice flat trail with a few gentle undulations, nothing major as far as hills goes. Perfect for my hammy, no major hills to upset it. Just love running this trail, would do it more often if it wasn't a 60min drive from my house these days. Coming back getting low of drinks, and pretty fatigued. Got to Mt Helena 24.25km in 2hrs 32min, so my last two 5km splits were about 33min and 34min, pretty even and just under 7 min per K...Not fast, but solid enough. Saw a 6km to Mundaring sign with my watch saying 2hrs 37min, some tenderness around the upper hammy area on some of the small hills, but overall much better than recent weeks, so the 4 days off training this week(unplanned) have probably helped it heal... Last 6k was pretty tough and chafing a bit (not enough body glide? in my keenness to get going at the start...), but hung in there well, and came across Steve and Sal with all their special gear doing some training for their attack on the Sahara Desert in just over a weeks time. Very surprised to see them, but nice to see some familiar faces.
Last 6km took me 44min so starting to get a little bit grinding and slipping over the 7min per K mark, but overall an excellent long run, and with 3 weeks and 1 day to go, that will probably be my final long run for the big race on 10/10/10. Its taper and sharpen up/speed work/reps time now for 2 more weeks, then rest week. Nothing hard over 16km from here will be the plan, as its time to freshen up the legs and try and peak for 10/10/10.

17/9/10; Friday night quick speed drill;
3x300m; 61secs/59 secs/66secs. 90 seconds rests.
felt good, at about 3.20 per K pace the hammy felt ok, so thats very good news.