3:40pm Run ~11.6 miles, 2 hr 3 min
~3.75 mile w.u. and aerobic run - walk 1 min ~every 9 min.
5 x (1 mi @ marathon pace of 9:09 or better; 3-4 min walk recovery)
8:46 HR147/137
8:56 HR144/134
8:58 HR164?/134
8:54 HR 143/134
9:02 HR173?/135
~2.1 mile aerobic and recovery run
overall HR175?/127; 1263 cal
5 min walk after
Fatigued a bit from 10K race on Thursday (still feeling good about effort and result). Soreness in left quad. Going to skip the scheduled run tomorrow. Need more recovery time. Will swim and bike only; no brick.
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