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Notes

LMLS, 40 min @GMP, 5 min "fun fast," 15 min @ GMP, then SAM Hard. 12.1 miles total.

Ran by feel mostly -- too dark to see GPS watch until it beeped at the mile markers. A bit disappointed that my first mile was only a 7:09 by feel (in hindsight, it included a big uphill stretch). The next few miles were better: 6:47, 6:39, 6:35, 6:54, and 6:49 (pace for partial mile). Fun fast was supposed to be faster than HMP; actual was 6:17 pace (for 0.8 miles). Then the last MP segment was 6:47 and 6:37 on pretty flat terrain. 20 min w/u and 8 min c/d.

NOTE: My "fun fast" segment was on flat terrain, and despite keeping a 6:17 pace, my max HR was 168. By contrast, the big hill climb toward the end of the 40 min MP portion caused my HR to peak out around 175 bpm. Not quite what the plan called for, but a good workout in any event.