Wow! That’s a good bunch of activity apps you use!
Your friend is right.... running slowly or at fully aerobical zone during a long run have major benefits, mainly at the beginning of the season, when you have to adapt your tendons and muscles for a harder efforts. Also is good in order to “fire” the fat of the body, because at fully aerobical zone the main combustible used by your body while running is the fat.
Good run dude!
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