Notes
RW: 12.0 mi (9.6 - 14.1), 1:30:00 (1:18:00 - 1:41:00), 7:31 /mi (8:10 - 7:09)
Actual: 13 TM miles. I was hoping to run last 4 miles at 8.4 mph, but the effort was a bit too much, so I did 1 @ 8.4, 1 @ 8.3, then 2 @ 8.2 mph. (Actually, at the end of the last 2 hard miles, I went 8.6 mph for the last 0.25 mi to get a sense of what Goal MP should feel like.)
Training Plan Entry
Out & Back
12 mi
1:30
12.0 mi (9.6 - 14.1)
1:30:00 (1:18:00 - 1:41:00)
7:31 /mi (8:10 - 7:09)