Fri AM upper aerobic

Run type: Upper aerobic, target HR 150+
distance: 16.2 km
Time: 1:12:41
Average pace: 4:29
Cumulative weekly km: 68.1
Weather: 25 degrees and humid
Route: Home to Komazawa park and 4 laps

This was a hard run. The hardest thing was getting the heart rate up to 150. After 2 km I was running reasonably hard but still only at HR140. After that I only just got up to 150 during a stiff little hill. Then after that I got to Komazawa park and worked hard to get up to 150. The first uphill kilometre was 4:16/km. Then the subsequent downhill at 4:06/km. After that cardiac drift set in and the second uphill was 4:18, and the second downhill was 4:16. After that things got a bit silly because I had to stop for a poo during the third uphill. It ended up being a 4:28, but I had the heart rate back at 153 by the top of the hill. The third downhill was then 4:15. (HR153). The 4th uphill 4:24 and 4th downhill 4:20 (HR 152). Then on the run home I eased back and was around HR 147 for the first half, then took it back up to 150 and a bit over for the last 2 km. The last km was at HR 155 and pace of 4:15/km.

Hard run.