LMLS, 17.0 mi Long Run on TM at LTF, no SAM (plan on skiing this afternoon with Lo).
7.4 mph with inclines from 1.0 - 4.0 % (video course). Comfortable effort. I could've gone farther and a bit faster, but I want to ski this afternoon, and I've got the Birkie on Saturday. I'll back off on a few days this week. I plan to count the Birkie as a 20 mile run for the purposes of marathon training. It's a 55 km xc ski race, and it will take me between 4.5 and 5 hours to complete.
Training Plan Entry
Long Aerobic Run
16.7 mi (13.0 - 19.3), 2:24:00 (2:03:00 - 2:39:00), 8:37 /mi (9:24 - 8:12), HR: 129 - 148