Notes
Off season runs like this are definitely a bog difference between me 3-4 years ago and me now. Glad I can do this without a huge effort and have it not take too much out of me (well, we'll see about the second point I guess). This would have been a very big long run in 2015.
I didn't want to get into the grindy range that early like I did with Simon last weekend, so I tried to keep it 7:10ish early. I did allow myself a little 3 mile aerobic nudge late (6:33, 6:39, 6:38), which was a nice cookie to look forward to. It was a bit harder than I expected given how I felt through the middle of the run, but it still felt more like a progression than jumping down to any sort of "named" pace.
Heart rate averaged 142 through 13 miles, then 157 for the 3 6:3Xs.