Today's long run was a bit on the short side - Program 14 km at 7:40m/k - so I made it a hilly one by running up, up and up Old South Road and then up and down the rolling hills along Range Road for 15:27km. It was a perfect Autumn morning, sunny, a light breeze, hardly any traffic. I figure if I run these hills often enough, they must begin to feel easier......eventually! So....
Time 2 hours
Avg. pace 7:58m/k; best 5:49m/k
AHR 118 (74%) MHR 135 (84%)
5km splits 43:52; 38:41; 37:11
Back at the start - Renwick school - I finished off by drinking lots of icy water and then the usual stretches.