Notes
Ran a 1 mile warm-up (too fast) then in the 30 minute Bass Ackwards ran WAY too fast. Planned to run 10 mpm and even at 9:30 I was 30 yards off the back after just 1/4 mile so I sped up.
Tried to run the last 1/4 mile with one of the leaders - too fast at 6:45 pace - hence the 189 HR max.