Notes
66F 84%H 61DP, on the Silver Comet supposed to do 20 depletion, but did 1wu+4@LR pace + 10.75@MP + 4.29@LR pace again. I was doing rather well, averaging 9:47.3 for the MP miles; 9:50 was my target pace. I only did the 0.75 of the 11th mile at MP.
I passed a Japanese couple who are doing the NY marathon in a few weeks. The guy was leading with the woman behind him. I passed them and then a short while later she passed me; she was running at a faster pace. The guy had said something to me but I hadn't understood him. Anyway, it seemed that he had started using me as a pace bunny. So, I didn't stop my MP part of the run after 10 miles, but kept going at that pace. Luckily he bailed out heading to the parking lot at the bike shop, but that put me at 10.75 for the MP portion. At the bike shop I reverted to LR pace (9:35), but still posted 9:47.3 for that 11th mile.
My average HR for those 11 miles was 123.0, even with all the hills. The average high HR was 126.8 but I did hit 130 for the three last miles. My MP cadence was 178, from metronome 175.
So, I'm happy with this run. I guess gorging on the pasta yesterday and eating a row and a half of saltines did me some good, even if I did start the day at 170.
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