Ran same route twice - second time reverse of the first. Oregon Coast 7.75 57:28.9 159/169 am - before breakfast 0.65 4:55.6 143 7:27.3 152 7:29.8 153 7:28.6 160 - uphill 6:57.9 156 - downhill 3.1 23:08.9 160 mostly beach 7:75 55:17.0 157/188 am - before lunch, with Aaron 3.1 23:20.7 155 mostly beach 6:28.5 183 uphill 5:43.0 184 downhill 7:11.2 178 7:30.7 170 0.65 4:58.9 167 The 6:28.5 uphill mile was 94% of max HR, after 10.8 miles for the day (not a lot, but still pushing it). After the downhill mile (95% of max HR), I told Aaron I was done pushing that hard, so we slowed down.
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