Notes
10.5 mile Out-and-Back at LTF Treadmill. Avg HR was about 155 bpm. Warmup for 0.5 miles, then pace was 7.3 mph (8:12) for miles 0.5 to mile 5, then 7.4 mph (8:06) for miles 5 to 7.5, then 7.5 mph (8:00) for miles 7.5 to 10.0. Then cooldown for 0.5 miles.
HR seemed just a bit higher than normal, but effort did not feel too hard.
RW guidelines: 8-12 miles, Pace 8:03, HR 144-167