Notes
6 mi easy, 4 mi MP, 11.7 c/d.
Endorphin Pros.
Avg HR on 2nd MP mile was 153 bpm, pace was 6:55 with long uphill. Power was around 285 W during this stretch. If I were to run by Power and HR, it would be 280 W and 150 bpm for a while, then bump it up slowly and slightly at the half if all is going well.
Training Plan Entry
Long Aerobic Run
12 mi
Easy -- 8:30 - 9:00 pace for 7 miles,
then 4 miles at GMP,
then 1 mi c/d