Workout #3.......The Long Run

Not too long today.  I felt really good during the run but, oh boy, I'm so tired now an hour after finishing, I could crash right this very minute!

Program : 16km @ 7:50m/k

I ran on Diamond Fields Road again;  it provides a good combination of hills, long inclines, some flat and, best of all, plenty of shade, no traffic and a dirt surface.

16km in 2:05
Avg. Pace 7:43
5k splits :  41:25;  38:47;  38:05;  (1km ..8:04....uphill finish!)
AHR 74%; MHR 86%.