Notes
Made up a little run to play with zones and speed. All 3 minutes. Every other one was z2 or perceived (HR floated up as I got faster), then I alternated between those z2 intervals of 160, 170, 160, 170, 180. Then the last 1/2 mile did half 170 half z5
Went well, heel hurt a little, that would be an unwelcome visitor
Hr 161 max 187 cadence 179 max 192 best pace 7:03
1: 9:38.9
2: 9:16
3: 9:19.6
4: 8:57.5