Went out for 7 miles that's a nearly long definitely slow run for me, it should have been 9 for the schedule, but did not have time for the last couple of miles.
I really concentrated on keeping below 70% on the way out - and do you know what, the return run (uphill) was the best I've ever done - HR stayed below 75% and I ran the 1½ miles uphill without need of pause for walking - and felt I could have kept going further at the end!!
This is good stuff!
how far: 13.2 km 7 miles
pace: 13.2 minute miles
core: crunch & pressups - done
tomorrow: 45 minutes road or tready