| 8 miles up at the lake, 1 mile warm up, 6 miles tempo run, 1 mile cool down. Had one walk break before and after the 6 mile tempo, and 1 30 second walk break shortly after 3 miles into the tempo run. Was a bit warmer out, upper 70s and sunny. Heart rate seemed higher, but looking at my average, it was about what it was last week. 1:13:41 total time, 9:12 overall pace, splits of 10:16, 8:48, 8:49, 8:51, 9:01, 8:52, 8:53 and 10:07. Ran with Troy, as he was 'stranded' in STL waiting for his flight out. Overall a good run. |
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