am) 5 miles of "personal sensation" (as Canova would call it). Today is a moderate run day for me meaning that I'm going to run as much as hard as I feel like with a HR cap of 165. This is still ~10-12 beats below my LT HR so it is quite aerobic.
N) 11 miles on Dowdy Draw/ Community Ditch and Mesa Trail. HR averaged 149 and pace was fast.. sub 6 on the downhills and strong on the ups.