total running time 91:47. it was 69 degrees outside. plan was arm-up miles then 9:10 pace x 3, 9:05 pace x 3, and 9:00 x 3. ran with hydration belt and stopped much less. couldn't finish the plan. splits 9:25, 9:05, 9:08, 9:09, 9:02, 9:03, 9:03, 9:02, 9:06 (struggled to get this), and then died 9:43. average HR 125. lost 4.4 lbs during this run.
don't usually ride a bike after the long run but did today slowly. total time 22:10. average HR 101 average speed 11 mph
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