I think this is the last of the long runs before Canberra Marathon.....4 weeks from today!
Program : 24km (3 or 4 more if feeling good).
I decided on 3 x 9km loops, knowing/hoping I'd be feeling good! The dirt road, however, is in such need of repair that I walked a lot for fear of tripping (again!) on rocks, tree roots etc. For all other runs between now & the marathon, except for Chev track, I'll drive along Range Road to Glenquarry, then down the Macquarie Pass where there are flat stretches of sealed road. This will add quite a bit of extra time to each day's session but very little traffic, plenty of shade, flat stretches of road &.... better to be safe than sorry! After today's rocky road run, my knees are 'killing' me!
1st 9km loop in 1:19 (hrs. mins.!) AHR = 59%; MHR = 77%.
2nd 9km loop in 1:18 " " AHR = 55%; MHR = 79%.
3rd 9km loop in 1:19 " " AHR = 66%; MHR = 85%.
Distance today = 27km.
Distance this week = 47km.