6:00 am) 9 miles- 58:00. I ran this at what Canova would describe as "personal sensation".. I think most of the rest of us would call it "running how you feel".. damn Italians. Just kidding.. Canova is my idol.
10:00 am) 8 miles Tempo. HR averaged 173 (LT is ~180). Chuck rode with me for this run and shot a lot of great video (see it here on Chuck's blog) with some excellent and educational commentary. I will be playing with my video editing software and will be posting a video of most of the tempo run. I averaged sub 5:30 pace which isn't really considered fast by a runner's standard. The course was rolling with several very long (1 mile+) grades. Fastest mile was 5:09, slowest was 5:45. WU) and CD)1.5 miles each.