PM: 21 miles, averaged 6:57.
Did 1 miles easy, then 20 miles steady (~90 % of marathon GP for 21 miles) over the rolling dirt on Forbidden Drive. About 15 miles of dirt. Got down to low 7s for the first 6-8 miles, then 6:50-6:25 until mile 18 or so before I hit the big hill headed home.
I came down with a cold, so this was probably not a fantastic idea but it's mild. Effort was definitely moderate. Energy dropped here and there but I had enough energy to keep going. I'll take it at the end of a 100 mile week, weighing 175 #^*%## pounds.
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