AM: Long Run at Brown County State PArk with the group. Jogged over to Tim's for a ride - 2.5 miles, rode to Park. Ran for about an hour and stopped for water break, ran for another 30 minutes and then hit the last 3 miles hard to finish up. The effort was LT by the end of the second mile, and I suffered through the last mile to finish up. Last 3mi. AT/LT were 6:25, 6:05, 6:32. A valuable lesson again learned from this - 6:05 is about HMP (on a flat course), but throwing hills in at that pace is dipping into the LT range for me. If I did this one again, I'd try to run about 6:20's and go for 4-5miles. Drove back home and ran home from Tim's and then threw in some strides and drills: 10x15-20sec pickups & some drills.
22.2mi. total - just under 3 hours
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