Notes
12 mile Aerobic, 129 bpm avg, 8:37 avg. Hot (75 F at 5:30 am) and humid today, so it may have slowed me down a bit.
4X Alactic sprints near the end, first 2 about 2 minutes apart, 6 minute easy, then 2 more about 2 minutes apart. Max pace around 4:45.