Excellent run. Felt strong and in control entire distance. Good warm up miles run just a little more conservatively than last week, but very relaxed effort. Best LT run since the start of training. Effort during the entire four miles was "comfortably hard". Started a little slowly, but maintained relaxed stride & effort and pace came down a little each mile. Felt very strong in mile 4. Cadence started at 178 in first mile & then was a consistent 180-182 for miles 2 through 4 with a high of 184 in the last half mile. Cool down again felt extremely easy after the hard four mile effort.