10 miles in 1:12:17, 7:13/mi, HR 159. 2 mile warmup, 6 miles Steady State (7:03 - up, 7:08 - up, 7:24 - up, 6:22 - down, 6:24 - down, 6:22 - down, 6:47/mi average), 2 mile cooldown. Sunny and cold (41F) today. Left hamstring and calf both felt a bit tired on the warmup but not too bad. Determined to not pace-watch today and go by effort, whatever the pace that brought. First 3 miles were tough but manageable, given the uphill. Last 3 were good but I think I held back a bit so I didn't beat up my legs so bad on the downhills. HR for those miles was right in the range I expected and the effort was good, so despite being about 12 seconds/mi on the slow side of my Steady State pace range, I felt pretty good about these miles. Legs still felt pretty good on the 2 cooldown miles. Form drills afterwards, which were a bit tough to do. 4 miles in 32:14, 8:03/mi, HR 147. Practically crawled the first mile as my hips didn't want to stride at all. Loosened up a little bit as time went on and managed to keep the effort nice and light. Core exercises afterwards.
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