Program : 15km low heart rate run....pick up the pace in the last 5km.
From the car 3 x5km loops. First 2 loops with heart rate (97-106) 70-75% of Max. Third 5km (111-118) 75-80% of Max.
5km splits: 43:50; 44:13; 37:09
A comfortable run throughout & pushed the pace & heart rate up in the last 5km....as directed! The weather was on the warmish side & a fairly strong wind on the hilly open road sections.