Notes
avg bpm of 165 was 1:00:41 on the way out and 0:57:29 on the way back. of course the way out is net uphill 400ft and the way back is net downhill 400ft but I was still rocking and rolling in the end of the run.
really felt like i pressed hard the last few miles too. The key will be, if my race in december actually happens, to do the same sorts of things at the end of long runs that are 20-24 miles as well. heart rate got up into the 190s during the last mile which means i was working hard as hell. purposefully didnt look at the way but i think there is no way the last mile was much slower than 6:30 and was probably even faster than that