Notes
After lunch run in the wind. Slightly overdressed but comfortable. Moderate start and then some tempo/fartlek work. Splits:
9:13, 144bpm
8:59, 150bpm
9:01, 156bpm
8:20, 160bpm (interval)
8:15, 162bpm (short interval of .63 miles)
8:41, 157bpm (sort of recovery)
7:24, 166bpm (hard to the finish, last .48miles)