PM: 9.2 miles, averaged 7:40. HR 158.
6:25, 6:18, 6:08 (6:02 for just over 1'): 6:16 Average
3 up, 3 down. Weather was actually not bad. Felt pretty good overall. The last 4-5 minutes were quite tough. I didn't realize I had picked up the pace as much as I did. HR 178 for the 20', so a pretty hard effort. Workout called for 10-mile effort, which was about right for the first 7-9 minutes. I had to collect myself for 1-2 minutes before cooling down.
Late: AIS glute and hamstring