Notes
66F 91%H 64DP, at the Silver Comet doing 18 mile long run. Did the usual 1 mile warmup then 17 at pace, targeting 10:35 which is an mp of 9:50 + moderate 0:45 for the long run making it 10:35. Heat offset would only be 5 or 6 seconds.
Average pace for miles 2 - 18 was 10:22.0, average HR was 121.6. Used music at mp3 178 = cadence 179.8. It should have been 180, but it was a bit hard to hear it in a couple of places because of outside noise.
Still #11 on RA YTD mileage, but closing in on #10.