Notes
On the Silver Comet, doing 18 with the last 4 at MP, so 14 at long run pace and then 4 at marathon pace, namely 14@<10:10+4@<9:25.
Didn't do well out of the gate. Couldn't believe miles 2, 3 & 4 were so slow. I was using metronome 170 = cadence of 172, but at the bike shop I changed to metronome 175 which shows cadence of 178. That worked out much better, but of course that was after the first 4 uphill miles.
For the MP portion the average pace was 9:12.8, Avg HR: 125.3, but it was continuing to go up: 121, 123, 126, 131, Avg Cadence: 180 using metronome 178.
For miles 2 through 14: 10:07.5, Avg HR: 118.4, and cadence is as shown above. I'm going to change to the 175 for good for the long run.