Notes
14 minute warm up which included a hard surge to see if my HR was working. It was. 40 minute tempo which covered about 11.5 miles, then 18 minute cool down. Averaged 149 for the warm up, 176 for the tempo, 150 for the cool down. Solid workout. My exercises are going great. I'm so much stronger. And the pool running seems to be really strengthening my hamstrings. That's what I want.