I should never, ever leave my run till afternoon! I did today & struggled, sweated & swore my way through 5km; I'm just not in the mood for a run by 3:00pm, but it had to be done....can't even blame "Mothers' Day"!
10 minutes warm-up & stretches.
5km @ 85%+ of MHR.
Brisk walk warm-down.
10 minutes warm-up on grass in the soccer field + stretches.
Walk to where I start on Old South Road - about 500m+ further on.
2.5km out & back...Time = 33:55 slower than Day 3, 1st cycle.
Splits = 6:55; 7:02; 6:58; 6:18; 6:39....splits slightly more even.
HR 85%+ of Max.
Warm-down & a few stretches.
I will never leave my run till afternoon again!!