Workout #3 ~~~ Long Run

Knowing I had to run just 10km, I thought it a good opportunity to make it a hilly long run this morning, and so it was up Old South and Range Roads for 5k and down same roads 5km.   I was out of breath on the 5km uphill and had to take several short walk breaks; the return was rolling downhill for most of the way....much easier and speedier!

Program :  10km @ 6:45m/k.....

5km out in 41:11 
Avg. pace 8:14m/k...!

10 hilly kilometres!

 5km back in 35:37
Avg. pace 7:08m/k....better!

The morning weather was superb and the views from the top of the range, spectacular.....

On a clear day....from Range Road with Berrima in the far distance.

 The 5km out was really slow but tried to made up for that on  the way back ......  thoroughly enjoyed the whole run!

Three key workouts  ~~~ 22.5km (excl. cross-training)