am) Mid week long run- 17 miles with avg HR 140.
Took my Camelbak with ~1.5 liters of water. 1 gel. 1 flask with 5 servings of concentrated Gatorade.
pm) 7 miles in 50:45. Avg HR 145/ avg pace 7:14. I remember a few months ago trying to kill a tempo run up here. I ran about the same pace as I did today, but at 25-30 beats higher HR. This was quite simple and relaxed, the 17 miles in the morning did nothing but make my legs feel great.