PM: 23 miles, averaged 7:18. HR 164.
18-Mile Moderate Tempo
A little longer than last week. I did not feel as good though and I felt it on the cool down, unlike last week when 8' pace on the cool down felt like I was walking. I suspect the higher effort was due to dehydration from break.
Honestly the miles were neither "easy" nor precisely "moderate." They were basically marathon effort according to my HR monitor. However, any time I run at marathon effort for 8-10 miles it feels harder than this. Generally you cannot sustain such an effort for 18 miles. Either way, I survived and got the physical and mental stimulus (the idea of the workout is really to simulate the long grind of the marathon without running the race during a workout). This one is more or less a Kenyan staple, though they do 30k because they work in kilometers.
Averaged about 6:54 with splits starting at 7:13 and dropping into the low 6:40s.
3 up/2 down
Felt pretty worked over after. Legs were pretty smoked. All the fast portions were on 98% concrete.