Notes
the shoes need to go, soo much slipping. Also Heidi's triumphant return to Thorsday so I ran with her since Michael wanted to try and hang 7:30s for as long as he could and I'm a little beat from Mon/Tuesday. Definitely need a rest day tomorrow, the hips in particular didn't feel great but the HR just didn't get out of control until post spillway and even then when I backed off a touch it would drop down to 78%HRR.
PS the spillway included a swim again, hence the .11 miles in 3:37.
Training Plan Entry
Long
15 mi
FFLR --have to add a little onto Thorsday to hit the distance. Push moderately past the spillway