Notes
Very nice run! I decided not to run any MP miles, but on the way back, I did speed up somewhat, and ended up with 4.6 strong miles at more or less MP anyway, woohoo! (note that this stretch coincides with some very slight downhillage...)
The last mile was hard, but it's that laser-straight, super flat last stretch that goes on forever....mentally a difficult stretch. The overall time includes a quick break to drop some clothing off, and visit the WC.
I dashed out the door without the HR monitor. Oh well, let's just say it was a medium effort run; just what I needed. yay me