Notes
Run portion of indoor tri. 9.4 mph, ramping up to 9.8, then 10.0-10.5 during last 90 seconds.
Tough, but not terrible.
Training Plan Entry
Long Aerobic Run
17.5 mi
17.5 mi (13.7 - 20.3), 2:24:00 (2:03:00 - 2:39:00 8:14 /mi (8:58 - 7:49), HR: 129 - 148