....the road back.....
14km @ AHR 79%. Negative split this - easy first half, harder second half.
7km out from Mittagong to Aylmerton...time 59 minutes.
AHR = 71%; MHR = 73%.
7km return...time 54 minutes....negative split = 5 minutes!
AHR = 71%; MHR = 83%.
To hurry things along for the 7km back because I was getting tired - Aylmerton was all uphill - I decided to alternate fast strides with slow jogging from each of the white posts (pic above) along the side of the road! At a guess, they are placed roughly every 100m or so, some longer, some shorter & that's how I got the negative split for sure!
This session finishes Week I, which has the highest mileage (of a 3 week plan) that I repeat over & over!
Distance for the week = 62km