Notes
Long, easy 15K run. Trying to keep HR as low as possible. Really worked on backing off in the first 7 miles and then let the pace drift up. One brief stop back at car for a drink just past 4 miles.
laps - 9:34, 9:49, 9:53, 9:45, 10:11, 9:48, 9:57, 9:07, 9:00, 2:35.