Notes
Planned long run of 15 miles at MP+45 or what I would be 8:30'ish. Group run from Y down Gebung with about 8 of us. Ran with Cremer, Lance and Rob to Magic tree, Then did Gore loop add on with some mother hills. Managed to shave off overall pace down to 8:23... not bad considering that at mile 10 was still at 8:31. Lance pushed pace from mile 10-14.8. I needed just a bit more at end so went out on Y trails. Happy with the paces on the last three miles.
45 Mile week... not too bad, includes 1 rest day and 1 day of swimming and spinning.