As of today, the "long run" each Sunday will be gradually getting longer & longer!
Program: 18 -20km AHR 114 (77%).
I used Range Road for the first time in a long while because I felt I needed to do some running on a sealed road, on which Canberra Marathon will be run....all being well!
No breakfast as usual, just a mug of coffee. I had 2 taps for drinking water - out & back, took a gel at half way with water & drank 500ml of Poweraid at the finish.
Accompanied both ways by hordes of flies, I'm sure the hills are getting steeper every time I run this course, so it was a dismally slow 10km back up Macquarie Pass (Tourist Road). 10km out was OK, but I didn't give much attention to heart rate today (i.e. getting it up to 114). It was sufficient, I felt, to just complete the course without too much stress, sweat & strain! It was hot at 25 degrees, very humid & no shade.
10km out in 1 hour 22 minutes. AHR 105. MHR 118.
5k laps : 41:02; 40:56
10km back in 1 hour 32 minutes (!!). AHR 108. MHR 122.
5k laps : 46:50; 45:15
Total Distance = 20km (AHR 107) in 2 hours 54 minutes...how slow is that, but it was the best I could manage until I get used to hills again as the Sunday runs get longer.
Thanks, Ewen, for reminding me to soak my aching legs in cold water!
Weekly Total = 56.5km