Notes
Ran first 3 miles (maybe a little longer) at low hr (7.0mph)
wasn't planning on running tempo, but Nick inspired me when he upped the pace
then did around 6 tempo miles:
first 5 at 8.2mph (7:19 pace)
then upped the pace for last mile to 8.4mph (7:08 pace), and then with .3 left, to 9.2 (6:30 pace)
average hr for 6 tempo miles was around 164, 165
1 mile cool down at 7.0mph