LM warmup (10 reps), 22 miles in 2:47:03, 7:35/mi, HR 160, w/ last 11 miles Moderate (7:22/mi), 1.5 mile walk w/ dogs, & stretching. Full range of weather today: sun, clouds, calm, wind, rain, and sleet. Okay, no snow. Basically a 2 loop course, with the 2nd loop moderate. Noticed a problem right away on the first loop....my HR was about 8-10 bpm higher than typical at the same effort, so evidently my day of rest yesterday was not so much. Or something. Anyway, went with it, got a decent easy pace 1st half done, then settled into the 2nd half. Felt better at the faster pace for the first few miles, but since there were 11 of them, I just went by Moderate effort instead of trying to get close to MP today (so the miles weren't Easy but they weren't MP miles either). GUs at 11 and again at 16.5. Hit the deathmarch stage around 18; fortunately, the rest was downhill, but it hurt nonetheless. Managed to hobble thru a 1.5 mile walk w/ the dogs afterwards, but it was sloooooow. I'm going to be feeling this tomorrow. Come on super-compensation!
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