Notes
Good LT run on the TM on a warm humid day. 2 mile w/u 5.5 - 6.0
5 miles at 6.9 - 7.3 (HM to 10k pace) then 3 miles with 2 minutes 7.2, 6.0, 7.1, 6.1, 7.0, 6.2 etc. alternating fast and slower.
181' elev. gain.
Hamstrings hurt the last mile or two, but not terribly.