Notes
Wow. This was rough! Did 9 x 100 strides which were not bad. The hard part was the "cool" down. It was approaching 90 at this point and coming out of the tow path in the exposed sun at around noon, obviously dehydrated was not pretty. I was going slower than 9 minute pace and my HR was above 170! First 5 miles were not too bad. I could have used some water with me.