Notes
15 min elliptical (1.5 miles), then 8 miles on TM in 1:11:30.
Most of TM time was at 1% incline, 6.8 to 7.0 mph. Goal HR around 140, with highs in the upper 140s. Ran 10x strides in second half, 30 sec each, at 10 mph. HR max in those efforts got into the mid 160s.
Swam for about 15 minutes real easy afterwards.