Notes
Long run with Tim, Kevin, and Shadrack who joined us for 1st 12 miles. 4 miles easy, 4 mile fast, 4 miles moderate, 3 miles faster, 1 mile easy.
6.37k in 27:12 (4:16 avg) (125,135,137,137,139,142,138 - 136 avg HR)
3:24, 3:25, 3:27, 3:27, 3:29, 3:25, 1:30 - 6.42k (49:20) - 22:08 (3:27 avg) (158,160,161,163,162,163,162 - 161 avg HR)
6.5k (1:13:47) - 24:27 (152,154,155,154,152,151,151 - 153 HR)
3:26, 3:22, 3:21, 3:13, 2:50 (4.86k) (1:30:00) - 16:13 (157,162,165,165,167 -- 163 avg HR)
1:36:13 25.71k 3:45 avg (151 avg HR)