Training this week calls for a 4-mile tempo run and a 15-mile steady run at MP+10%. Since Saturday is a 5k or 10k, I thought I would get the 15 miles in today. It felt pretty good. It didn't seem quite as cold this morning as other days (I don't think the heater ran at all last night) but it was never warm enough to remove the gloves or beanie.
Distance Time HR Time per Mile (if not 1 mile) 15 2:02:56 152/171 8:12 8:25.5 139 About half way up hill
8:20.6 148 At sign between trees and church
8:15.9 152 Where the canal meets the road
8:04.0 151 At the cross walk
0.25 2:07.1 153 8:28.4 TOU 20-mile mark
2 16:25.1 153 8:12.55 TOU 18-mile mark
8:30.8 147 TOU 17-mile mark
0.25 2:09.8 151 8:39.2 Turn around point
0.25 2:04.1 146 8:16.4 TOU 17-mile mark 7:52.0 151 TOU 18-mile mark 2 16:42.6 154 8:21.3 TOU 20-mile mark
0.25 1:53.6 150 7:34.4 At the cross walk 8:17.5 155 Where the canal meets the road 7:41.0 155 At sign between trees and church 8:23.9 159 About half way down hill 7:43.2 154 Home
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