Notes
Very good progression run in cloudy, warm, windy weather. Even saw a shark!! Goal wasn’t any real training effect, just to not really beat myself up by getting carried away with pace. Would like to do same run in a month and compare HR. Goal was 4@8:45, 3@8:30, 2@815, 1 <= 8:00 . Avg 155.
Update (same day): I feel really good. Haven’t felt this good after a long run, esp one that pushed recent boundaries, like this in a while. I think this format of forcing slow pace in beginning is a good one.