12.28 miles in 1:40:00, 8:08/mi, HR 151. 30 min warmup, 3.62 mi, 8:17/mi, HR 136. Fartlek: 20 x 1 min on, 1 min off. 30 min cooldown, 3.51 mi, 8:32/mi, HR 149. Warm (77F) and very humid. Kept very easy on warmup. Averaged 5:52/mi pace on the repeats....mostly flat segments. Repeats got hard by 8 or so and jog slowed to a crawl during off segments. Cooldown segment also very slow and tough but towards the end finally started feeling better (recovered). Adrenaline 8s (Blue) - 181.78 miles. 4 miles in 30:43, 7:40/mi, HR 148. Warmer but a tad less humid. Legs felt a bit beat-up by the concrete sections of this mornings run....the roads in this area of VA are less forgiving than back home. Still, felt better after a mile or so. Looking forward to some better sleep. Adrenaline 8s (Blue) - 185.78 miles.
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