8 miles - 2 mile warmup, 4 mile at marathon pace, and 2 mile cool down. Overall I felt pretty good on this run. It was the longest tempo I have done. I was super glad to have Adam there to help pace me. If I was solo I probably would have slacked when it start to get tough. My heart rate peaked on the tempo at 177 and probably averaged in the low 170s for the 4 miles. Full HR data. My quads are pretty tired and sore so I spent the last hour rotating from the sauna to the steam room and stretching and massaging. Hopefully I can hit the foam roller for a bit tonight and get a good night's sleep. | 1 | 8:33.9 | 1.00 | 8:34 | | 2 | 8:00.3 | 1.00 | 8:00 | | 3 | 6:59.2 | 1.00 | 6:59 | | 4 | 6:52.7 | 1.00 | 6:53 | | 5 | 6:51.0 | 1.00 | 6:51 | | 6 | 6:52.1 | 1.00 | 6:52 | | 7 | 8:18.2 | 1.00 | 8:18 | | 8 | 8:29.8 | 1.00 | 8:30 |
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