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.
Good run. 6 easy miles followed by 3 miles at tempo pace. The easy miles felt a little less easy than last week, but it was easier to hold the tempo pace at the end of the run.
Mile time/Avg HR:
12:45/161
12:49/163
13:05/162
12:54/165
13:02/164
13:30/168
11:02/181
10:31/188
9:54/194 (oops - a little too fast)