Notes
10 miles – Tempo Run (w/u 2 miles; 2 mile tempo at 10K pace (11:19 total/5:40 pace/172 HR ave.); RI at 2 min. then 6x400 at 5k pace w/ 1 min RI (all were between 1:20 and 1:25); after last RI - 3 mile tempo at Bloomsday race pace (17:53 total/5:58 pace/171 HR ave.); .8 mile c/d. Ran w/ Conradical, Joe and Andy.