Notes
7-mile Tempo Run @ 7:04 avg pace, plus 2 mi w/u and 2 mi c/d. I pushed mile 7 fairly hard, with a 6:49 split and max HR of 164 bpm. My max HR for miles 2-6 was 160 or 161 bpm, so pretty steady and about the right intensity. (First mile max HR was 150, due to 7:13 pace AND just getting started.)
Training Plan Entry
Tempo
7 mi
7 miles at 6:52 pace, plus w/u and c/d miles