A descent long run

Yesterday I got out for my weekly long run.  12 miles avg 7:20/miles.  Not too bad.  Especially since I ran a little too hard early on.

Split	Time	Distance	Avg Pace
Summary	1:29:05.1	12.14	7:20
1	7:24.9	1.00	7:25
2	7:08.1	1.00	7:08
3	7:03.1	1.00	7:03
4	7:17.6	1.00	7:18
5	7:16.9	1.00	7:17
6	7:20.7	1.00	7:20
7	7:25.4	1.00	7:25
8	7:30.8	1.00	7:31
9	7:27.5	1.00	7:28
10	7:29.1	1.00	7:29
11	7:19.9	1.00	7:19
12	7:21.4	1.00	7:22
13	:59.9	0.14	7:21

After I settled into a rhythm I kept it fairly even paced.  Hopefully in 3 weeks when I've built my long run up to 18 miles I can avg close to 7:20.  

Tomorrow I had planned on running a 5k to set a benchmark for my tempo runs.  Well race time temp is supposed to be 11f.  Bit too cold for accurate times & to keep all my bits from getting frost bit.  That means plan B.  I figure I can run a 5k at 1:20 per/mile faster than I ran 12 yesterday.  Add : 30 seconds & tempo runs will be at 6:30.  Kinda where I figured I should run them.  Plus now I can "sleep in" & not have to risk another case of frost bite.  HMMM Probably should have used this as plan A to begin with..

Sat
Feb 11

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Updated Fri, Feb 10, 5:13 pm CT