Notes
Today is public holiday and streets were empty, hence, I decided to do a long tempo on the roads. The route started/ended at the doorstep of my condo and has some undulations (first 5k flat, and the remainder had some slopes here and there). Completed '1/3 marathon' (14k) in about an hour, excluding 2 very brief stops (less than 1min) at 9k for drinks and at 12k where I struggled to climb the slopes from Elber Rd to Oxley Rise due to fatique. Av pace was 4.18 m in/km but heart rates were on the high side - akin to Treshold effort, further evidenced by 186 bpm reached in the last k.
Split Time Avg HR
1 0:04:06 152
2 0:04:17 162
3 0:04:13 164
4 0:04:17 167
5 0:04:10 170
6 0:04:25 172
7 0:04:18 175
8 0:04:12 176
9 0:04:21 176
10 0:04:17 175
11 0:04:18 178
12 0:04:40 175
13 0:04:13 175
14 0:04:01 182