am) 6 miles at avg. HR 126. Recovery effort.
pm) 12 miles- 1:16 at avg. HR 151. Not a recovery effort. The workout was:
4 miles at MAF.
8 miles of AeT Fartlek. I ran to my music and let the songs determine the length of each interval. Each "hard" effort (Metallica, Godsmack, Tool.. etc.) was at HR 160 and ~5:40 pace. I had forgotten that Tool's "10,000 Days" is an eleven minute plus song..
Each "easy" effort (U2, Enya, Daughtry, Coldplay, Alice in Chains) was easy jogging at HR 140-145 and ~6:45 pace. I would skip songs if there were two in a row that were hard.
Started this in 95 degree heat so even though the over-all speed wasn't that fast the effort was solid. I was hydrated enough going in that my HR didn't fluctuate enough to make a significant impact on the effort.