Notes
57 - 68
First 5 miles were almost pedestrian - very easy. Worked ahrd to stay at 8:30 pace (called for MP +10 sec). Around 7-8 miles into this 15 feet and knees were achy. Got better over time. Legs got heavy the last few miles but in review the pace was more like 8:25.
1-5 8:28 - 154
6-10 8:25 - 155
11-15 8:24 - 158
10 weeks ago 8:32 @ 158 over 10 miles. 1 w/u & 1 c/d
4 weeks ago 8:31 @ 155 over 14 miles. 2 w/u & 2 c/d
Today 8:26 @ 156 over 15 miles. 2 w/u & 3 c/d
Essentially 5 sec improvement at nearly same HR in last month. HR has been consistently higher the past 2 weeks as miles have been nearer 50 mpw.
GU Brew (24oz) and 2 eGels + water