Notes
Excellent workout.
2 mile warmup
4x1mile repeats between 160-172 HR, with recoveries till 144bpm, then restart
1 hour run with HR around 147-155
2x1mile repeats between 160-172 HR, with recoveries till 144bpm, then restart
2 mile cooldow + extra to end even on 19mi (+.3 to allot for a mistake in my starting GPS for 1st mile interval)
Training Plan Entry
Tempo
18 mi
TLT-1 ---4 X 1mi / 1min + 1 hr + 2 x 1mi / 1min + warmup + cooldown
2+4+8+2+2 = 18