long run today. definitely ran it way too fast..need to work on slowing it down on the longer training runs. pretty sore and crampy as i sit here later this evening writing this. the weather was pretty decent..i do think i was over-dressed though.
1- 6:47.1 2- 6:49.5 3- 6:58.7 4- 7:08.1 5- 7:27.6 uphill and quite icy for some reason only on this mile
6- 6:30.3 downhill 7- 6:59.0 8- 7:07.2 9- 6:52.4 10- 7:07.1 (10 miles in 1:09:37, 6:58 pace) on the bright side, really attacked the daily hill
11- 7:11.7 12- 6:48.7 total-- 1:23:37, 6:58 avg pace, felt about as sporadic as my splits
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