Out & back on Diamond Fields Road from one end to the other is not exactly a flat course!

Program : 12 - 14km 'lower aerobic'. AHR 108-112.

I did 14km in 114 minutes. AHR = 108 (73%).

7km out in 55:23. AHR =104.

7km return in 58:38. AHR =111

Since 'time on feet' is what counts, I shouldn't worry about taking so long to complete today's run. By contrast, any hills in Canberra shouldn't be a worry either!

Today's Distance = 14km