Notes
Long run done like progressive tempo. Started warmup and then stayed at around 6 mph (10 min/mi), then moved up to around 7 mph (8:34 min/mi) and stayed for a while. Move up to around 7.5 mph (8 min/mi) around mile 10, then briefly did some at 8 mph (7:30 min/mi) in the last mile or so. It did not feel very difficult, possibly because TM is easier than road.