First 5km around Renwick school for warm-up; then down Bong Bong, up Old South and Range Roads. From thereon rolling hills. To my surprise it was also very windy and cold. I felt this was a hard run and took many walk breaks on the hills....on the way up and even coming down. I was extremely tired when I finished and felt like I'd run a marathon! However, in spite of the wind, hills, walking and generally feeling battered and bruised, my pace was just about right as per program! Big surprise! Started at 9:53 a.m.
Program : 21km @ avg. 7:47 m/k
Time = 2 hours 43 min.
Avg. Pace = 7:48 m/k
AHR 116 (70%) MHR 132 (83%)
5km splits : 40:21; 40:39; 37:09; 37:15: (last 1k in 8:20)
As I said, I felt terribly worn out after this run so, after a shower and something to eat and drink, I made for bed and an hour's rest; surprised I didn't sleep though, just rested.
Total 21km
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