Notes
Medium long included a 3 mile tempo section and about 10x150M striders. Splits:
9:11, 160bpm (strap not tight)
8:22, 154bpm (striders starting)
8:04, 155bpm
8:01, 154bpm
8:35, 152bpm (striders ending)
8:04, 160bpm (tempo starting)
7:57, 163bpm
7:48, 163bpm (tempo ending)
8:42, 157bpm
8:41, 153bpm
8:38, 147bpm