Program : 34km keeping low heart rate, 105-113 (70-75%).
I decided to do this looong run in 2 x 12km loops + 1 x 10km loop. In the car I had sports drink, water, gels etc. for each end of loop, day, week or whenever I returned!
Perfect Spring morning at 8am with complete cloud cover & a cool breeze....warmer when the sun came through & as the day progressed! Wore # 3 Frees for the entire run with no problems at all for legs or feet.
First 12k loop : Time = 1:33. AHR = 104 (70%). MHR = 123 (83%). 7.4/k
Second 12km loop: Time = 1:37. AHR = 105 (70%). MHR = 137 (92%). 7.5/k
One 10km loop: Time = 1:24. AHR = 107 (72%). MHR = 120 (81%). 8.2/k
Total Running Time = 4 hours 35 minutes.
Total for the week = 75kms.