Notes
14.0 miles Aerobic Run Treadmill, avg HR 147 bpm, 2 hours (so 7.0 mph avg pace, or 8:34). But mile breakdowns were:
1: warmup from 4 mph to 6.6 mph
2. 7.0 mph
3: 7.1 mph
4&5: 7.2 mph
6-10: 7.3 mph (HR steady around 147 bpm)
11-13.5: 7.2 mph
13.5 - 14: cooldown (6 mph for 0.25, then walk jog for 0.25)