90 minute Progression Run, 12.22 miles, 7:22/mi, HR 151. First 30 min, 3.62 mi, 8:17/mi, HR 137, some uphill. Middle 30 min, 3.86, 7:46/mi, HR 151, mostly uphill. Last 30 min, 4.74 mi, 6:19/mi, HR 166, mostly downhill. Good steadily increasing effort run. May have doled out a bit much a bit early in the last third as the last 10 minutes were pretty tough, but overall managed to steadily increase the effort throughout the run to end in the Steady State range (maybe a bit too far into that range towards the end though). Good end to the week.
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