Notes
At the Silver Comet, doing 18 mile long run, and averaged 10:32.4 for miles 2 through 18, with avg HR of 18.4 using my easy run cadence of 172. Temp 70, dew point 66, so TDP 136 = 1.025 * 10:17 = 10:32, so I was right on pace.
Was actually supposed to to the last 4 at MP, and as it was I averaged: 10:13.5 but should have been around 9:44. I think I could have, but I would have had to stop at the bike shop and changed the cadence on my audible metronome.
Still, this is the best long run in a long time, since 12 July (10:37) or 28 June (10:11). Guess I nutriated OK.