Notes
Mostly at HR of 150 or less, but 4 fartleks of ~90 seconds each very hard (where I did see mile markers, paces were between 1:27 and 1:30). Also a ~half mile at hard pace (6:21) and a final surge at 5:21 pace.
Footing on C&O canal was muddy, and that plus the wind slowed me.