Notes
Long run - with tempo - so run easy for the first hour - about 12:30 - 13 min/imle and then last 30 minutes faster - building to HR zone 4-5a and pace 10:45 - 11:30ish.
Ran on Samammish River Trail - mostly flat asphalt trail with a few hills for under/over passes. Ran an easy 5 miles followed by 3 miles at tempo.
Mile time/Avg HR:
13:06/155
14:32/153
13:18/158
12:59/165
13:07/162
10:56/182
10:49/188
10:20/193