I can't do it! That is , " get up early"! It was already very hot when I started out at 10:30 this morning. I finished feeling more dead than alive!
Program : 8 - 10km 'lower aerobic'. AHR 108-112.
I used Diamond Fields Road in spite of the rough surface because it offers lots of shade.
10km in 1:29. AHR = 106 (72%), MHR = 120 (81%).
1st 5km in 44:48. AHR - 105
2nd 5km in 44:58. AHR = 107
Today's Distance = 10km