am) 6 miles. HR avg 149. Legs felt stiff and heavy.
pm) 13.5 miles in 1:19.. 5:52 pace with avg. HR 160. I ran this on the roads with the first 2.5 as a warm-up. Started slow and relaxed and gradually built to HR 160 by 2.5 miles.. then I ran 8.5 miles with my HR at 165-170. Then jogged easy for the last 2.5 miles home. This was a fairly rolling course with a big climb at half way. I felt amazing! Fluid, strong and relaxed.. 5:40 pace was effortless.