Notes
This was a classic fast finish long run (although it probably needed to be about 3 more miles to qualify as a really long run). First 6 easy, second 6 at just under MP. Splits:
9:16, 130bpm
8:36, 141bpm
8:40, 144bpm
8:48, 145bpm
8:42, 145bpm
8:40, 143bpm
7:46, 155bpm
7:40, 161bpm
7:40, 157bpm
7:45, 164bpm
7:40, 164bpm
7:30, 170bpm
7:58, 164bpm (some cooldown at the end)