Notes
very hilly tempo! on the trails at Frick Park almost entirely, minus ~1/2 mile. lovely run--shaded, cooler, and not humid finally :)
4 mile WU building
2 miles at marathon effort (HR 165-175)
2 miles at half/10k effort (HR 170-180)
all by feel, tried to slow up on climbs, run as fast as possible without twisting an ankle (which I've done several times recently) on downhills to keep HR in the ranges. felt great!