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River Path Long Grind Tempo

November 3, 2015 (Morning)

Exercise Type: Run

Weather: 50s, rainy -> sunny

Comments:
Today was a novel thing: a long, progressive grind. This is similar to what CA and I did a couple weeks back, so I figured I'd try it again.

It was a nine-mile route: along the river to Owosso bridge and back the other side. The first and last miles were easy (8:x) pace, but after the warm-up, I gradually eased into grind.

For various reasons, the HR was higher than I was hoping for, for the speed. I got to 15x pretty quick, then got to 160-low by maybe 3 miles into the 7 mile grind, but was "only" going 6:40. I didn't judge...just kept going.

Splits(AHR):

8:46 (122)
7:11 (140)
6:43 (155)
6:42 (160)
6:59* (162) (*hill, bridge)
6:40 (165)
6:41 (167)
6:38 (170)
<1mi cooldown

Overall it was about 17 miles averaging 6:45 pace (maybe the last 5 were 6:40), with a sub-threshold HR. Felt good - REALLY good in the first half - then just a little tired at the end.

Felt VERY little hangover from Saturday's 5K.