'Upper Aerobic' Run.....

Program : 7km
First 4km as warm-up.
Second 3km 'upper aerobic' AHR 127 (86%)

I walked downhill to start on a flatter part of Old South Road....0.8km

Warm-up 4km in 29 minutes.
'Upper aerobic' 3km in 20:34 with AHR 127 (86%)...right on the mark!
1k splits : 6:34; 7:05; 6:46

Walk back to the car 3.5km in 27 minutes. Dark clouds around the ranges when I started at around mid-day. Southerly head wind for the 3km upper aerobic. Tough session, still manageable although not conversational.

Total Distance = 11km