Notes
Average HR was a little higher than usual, but over all not too bad.
My baseline speed is definitely getting better. A couple weeks ago late in the run I would be able to maintain a 4.1 for the last half hour or so, but a 4.2 would push me past my upper limit. This past week I have been able to go at 4.2 instead, so that is a slight, but significant difference (like 20s per mile better).
Note that it is hard to keep your HR low while watching a track meet on TV. Heh. Watched Bernard Legat win his mile race in a 3:57. Nice.