Medium long run

Ended up being 16.71 miles, 1:48:05.

Average Heart rate was 153.

1185 feet of elevation gain.  It's a pretty brutally hilly loop.  And most of it is pretty soft and not fast.

Most of the run Andrew did really well.  It was mostly in the final 5 miles up the hills and the last few miles he slowed down.  6:28 average, but I'd say for most of it we were on sub 6:20 pace.


Half mile splits of

3:18
3:05
3:01
2:57
3:00
3:08
2:57
2:58
3:01
3:08
3:01
3:24(big hill)
3:01
3:11
3:10
3:19
3:14
3:11
3:11
3:10
3:25(big hill)
3:12
3:20
3:31(big hill)
3:20
3:19
3:18
3:14
3:34(big hill)
3:24
3:42
3:25
3:23
1:08

That run puts my final mileage for week at about 68.  Easy run tomorrow, and 4-k race on Sunday.