Notes
Absolutely the best long run I think I have ever had; I really enjoyed the ten miles in the mud on the Lake and Ravine trails (2x the combined loop plus an extra .25M to make a full ten). I lost my left shoe in a deep mudhole on the first time back in on the Ravine Trail and had to pull it out. It left an 8-inch deep hole in the mud! I ran as slowly as I could, making sure that I did each 4.9M loop in at least 45 minutes (both at 46+). I checked my cadence several times and was consistently between 160 and 164.