Program : Long Run - 2 hours 30 minutes:
30 minutes at Heart Rate of 110bpm.
1 hour 30 minutes @ 118 - 125.
30 minutes below 110bpm.
It was difficult to keep HR within these limits, although I kept checking.....too many hills, long & short. The weather was atrocious & I kept going by telling myself how good it would feel under a hot shower when I got home! And it did!
Distance = 18.55km . Time = 2 hours 29.32. Pace = 8:03mpk (best 4:33 - that would have to be a riping downhill!). Speed = 7.4kph