rode my dinky-ass commuter bike out about four miles and started the log run with the team. The whole philosophy behind the long run is to start slow but finish very strong. Progression is the key. Felt tired throughout but toward the end I got felt pretty good. Ended up going too fast to start the fast portion but I went with it when I felt good and it was a fast ending for the most part. It was really rough riding that bike back home. 8:14, 8:05, 8:00, 7:42, 7:32, 7:07, 7:23, 7:00, 6:47, 6:35, 6:42, 6:28, 6:20, 6:39, 5:35, 6:19, 5:31, 5:38, 5:55, 5:57, 6:08 AVG about 5:51 pace. Good. | 