Notes
A well-executed O&B run. 2 mi w/u, then 8.5 miles high-end aerobic, then 1.2 mile c/d.
During the "out" portion, AVG HR was 149 bpm (not counting 1st mile of O&B, due to ramping up),
and AVG PACE was 7:32.
During the "back" portion, AVG HR was 151.5 bpm,
and AVG PACE was 7:23.
(The extra 0.5 miles of O&B was at 151 bpm, and 7:17 pace, so I stayed consistent at the end.)
Tough run -- I'm feeling it. We'll see how I feel on a Long Run tomorrow.