Program : 8 - 10km 'lower aerobic' with averaging HR of 112 (75%)
An overcast, cool morning with some light rain. Part of the instructions was to take at least the first 1 - 2 km to reach HR goal.
Total = 10km with AHR of 107 (72%).
1st 5km in 43:31 with AHR = 105 (71%).
Splits : 8:01; 9:18; 8:51; 9:08; 8:09
2nd 5km in 43:08 with AHR = 109 (74%).
Splits : 8:28; 8:02; 8:49; 8:11; 9:38
This was all very easy running on the same pretty road.
Keep those easy runs going. The dirt road/lane looked very pleasant. I will email you about transport arrangement to the Central Coast half.
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