Sunday 2 August: Long Aerobic Run

Name: Long Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 1 RPE: 3 - 5 Heart Rate Min/Max: 113 - 130 Run 2:30:00 at 6:11 /km pace. You should complete about 24.2 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 18.9 km - 28.1 km Duration range: 2:08:00 - 2:45:00 Pace range: 6:45 /km - 5:53 /km Workout Goal: Aerobic Endurance The most important element of the Long Run is TIME SPENT ON YOUR FEET, not speed.

Planned Distance: 24.20 km  Planned Time: 2:30:00 @ 6.11 Comments Pace not as important as time out.This is the #1 PRIORITY session for the week but not at a pushed pace. That is obvious by the suggested pace range. I planed 25k and that the first 15k would be within the range but right at the slowest end and then finish with a firm 10k. The first 15k included as many hills and long inclines as I could find and the last 10k was a flat lap and half of the Bay. Executed 25k in 2:36:18 @ 6.15 - about as close as I could get.  Nice increase in pace over the last 15k (a few hills and long inclines in the second 5k)

Sunrise over Timbrill Park with some low mist