Notes
Lovely day tried to run by HRR <=75% but on downhills it always crept over and by mile 8 I was solidly in the 76-78% range. Not too bad but it's hard to believe this is actually better training than running faster <shrug>. One note is that HR is absolutely tied to how well you're breathing so taking deeper or more breaths brings it down and lets you go faster at a lower rate.
Ran Otis road up Memorial to Beaver park and it's trails before up it's monster hill and back to work.