PM: 18.5 miles, averaged 7:57. HR 146.
60' @ Marathon Effort, 5' Jog, 6 x 45" Strides (75" Jogs)
Warmed up 4 miles with Megan. I had terrible indigestion and wasn't sure the workout was going to fly, but it went well. I didn't doing any strides or faster portions, so I went from 9:15 straight to 6:30s, which worked fine. I felt strong the whole time and the effort was just right, unlike last week when it was a little to high for the purpose of the workout. Almost no change in effort from 6:40 pace to 6:20 pace.
Splits: 6:39, 6:39, 6:36, 6:37, 6:31, 6:30, 6:23, 6:22, 6:22 pace for partial mile
Heart rate was 163-166, so right no the money. Strides were tough because I couldn't see in the dark and my headlamp was knocking about. Cooled down 30'.