Notes
Starting temp of 72, DP 62; finished at 81, DP 64. Ran with Kate N. and Eugene to PIerce Mill (also had Tenley, Nora, and Tim for first few miles) and then back to Cap Crescent, where they turned and I continued down to Lincoln, before coming back via Towpath.
First 3 miles at 8:54 pace; 8:08 for next 7.5; 7:15 for final 6.5. Felt good at the end - could have gone further. Also very happy with how this was paced (and a lot better about starting slow). Really good long run.
Took two gels - one just before Fletchers, the other just before Lincoln.
Followed up with injury prevention work at the gym, including squats (4x8 at 115, 135, 155, 165), good mornings (2x10 at 105), single leg deadlifts (4x5 at 30) and kettlebell swings (2x10 at 20).