Long Progression Run ~~~~~

1.5k warm-up
6km gradually increasing pace each km
1.5k cool-down.

I used Bowral parkrun course for this session.  Gorgeous morning for a run!

6km in 50:35
Avg. pace 8:25m/k
AHR 109-130bpm = 80% - 90% of max.

Avg. Pace: 8:27;  8:26;  8:29;  9:00;  8:15;  7:57

TE  2.1

Included a few short hill reps up the grassy hill during the cool down!  Stretches at finish.