AM/Lunch: 15 miles, averaged 7:22. HR 166.
3.5 up, then Did 60 minutes AT effort, 2 down. Might have been a little high on the effort today. Assuming my HR monitor was on I was 177 beats for 9.45 miles, which is pretty high but would be difficult to sustain solo and in a non-race situation for that length of time.
Cover 9.45 miles in the 60 minutes or 6:21 pace. Don't have exact splits because I didn't take them and I started on the half mile.
Strava splits with the absorbed half miles look like:
6:38, 6:23, 6:20, 6:14, 6:18, 6:21, 6:19. 6:19, 6:33
So pretty much held to the average pace throughout after the first 1.5-2 miles.
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