Program : 10 - 12km, averaging HR 112 (76%).
I decided to change to Range Road for today's run. I had the usual late start at 10:00am & already a hot morning & no shade on this course...just more & more hills! The 6km back to the car looks more like 'upper aerobic'!
Run : 12km. AHR 122
Time : 1:31.54
1st 6km in 46:44. AHR = 115 (78%).
1km splits = 7:30; 8:05; 7:59; 7:19; 8:29; 7:26
Return 6km in 45:10. AHR = 130 (88%)..uphill most of the way back to the car.
1km splits = 7:34; 7:04; 8:05; 7:04; 7:46; 7:29
This Week's Total = 53km
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