13.02 miles in 1:40:00, 7:41/mi, HR 153. 30 min warmup, 3.72 mi, 8:03/mi, HR 140. Fartleks: 20 x 1 min on, 1 min off, average pace 5:46.7/mi (< 5K pace). 30 min cooldown, 3.87 mi, 7:45/mi, HR 150. Sunny and pleasant (44F). Felt pretty tired on the warmup, moreso than usual which is probably why I crawled through the first 2 miles. Repeats got tough going quickly, partially because the first 9 were uphill (then 5 flat, 6 downhill), but mostly because it's been awhile since I've run this workout. Managed to stay pretty strong throughout most but perhaps the last couple. The cooldown was an effort just to get the full 30 minutes in....if I run 4 more tonight, it'll definitely be at recovery pace.
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