Notes
was supposed to do 1 mile warm up, then 8 miles @ 7:13 pace (8.3 mph), then 1 mile cool down.
in actuality, only managed 1 mile warm up, then 5 miles @7:13 pace. My heart rate was very high for a tempo run early on into the 5 miles, (high 170s - even hitting 180), so I took a 1 mile jog break after 5 miles, then did 2 more tempo miles @ 7:13 pace, finishing with a 1 mile cool down.