Program : 30km only. Start easy. Record AHR but don't worry about it.
I managed an early start at 7:45a.m. It was quite cool then, hot at 27 degrees by the time I finished. Strong westerly wind. Plan was to run 3 x 10km out & back to the car where I'd left sports drink, some jelly beans & water.
I wanted to run each 10km a little faster than the previous 10km & I just managed it!
30km in 4 hours 21 minutes. Oh dear, it was a long day!
1st 10km in 1:28; AHR = 96 (65%); MHR = 112 (75%).
5k laps = 43:46; 44:51.
2nd 10km in 1:27; AHR = 102 (69%); MHR = 125 (84%).
5k laps = 43:07; 43:36.
3rd 10km in 1:26; AHR = 107 (72%); MHR = 122 (82%).
5k laps = 42:30; 42:45
Goal accomplished but my legs were thrashed & very painful especially during the last 10km due to the awful state of the dirt road: hills, rocks & ruts. Am I nuts?!
Distance today = 30km
Weekly Distance = 58km