Notes
56F 62%H 41DP, At the Silver Comet with protocol 3wu+12MP+3cd=18
I actually averaged 9:30.8 for the MP portion. Perhaps that bodes well for Chicago training.
Used MP Podrunner cadence at 90 and that worked out well.
Can't believe how low my heart rate was for those MP miles. It averaged 119. That almost seems unreal.