Notes
At the Silver Comet doing 15 miles. Had bad GI issues when I got up, but a cup of coffee and a couple of Immodium seemed to fix everything.
This seems to have been a tale of two runs. The first 4 miles were a mess (the three meat miles) but of course they were on a positive slope. Did much better thereafter.
For miles 2 - 15, AVP: 10:15.0, AHR 127.4 = BpM of 1305.85
I started out with a Metronome indicator of 175 = 178 cadence, but it was just too fast, so I cut back to metronome of 172 = cadence of 174 and that seemed OK. Given that I was able to do miles under 10:00, that seems a good cadence. Might need a faster one if I wanted to do 9:45.