Notes
On the Silver Comet, doing a 16 mile long run. Temp at the mid point of the run was 81 with 75 dew point. Per the table, 156 T+DP = 5.25% = 10:49 (from 10:17 long run pace). Without counting the first mile that is always used as a warm up I averaged 10:52.5 for the next 15 miles, with an average HR of 116.5 and cadence of 172.
I was intentionally using a slow cadence, just wanting an easy run so to speak after the disastrous past week. I just wanted to make sure I could finish without fading, or worse, having to walk. Those first 4 miles uphill always muddle up the stats a bit. I'll try to pick it up a bit next week.