Notes
Did a very gently 1 mile warm up then...
Z1 for 6.3 miles
Splits: 7:53, 8:38, 9:34, 10:24, 8:54, 9:35
It was hard keeping to z1 (135-145 bpm) so during last 3-4 miles...often went to z2 for a bit.
Did a 0.55 mile cool-down jog/walk
Recovery approx 35 mins.