I don't have internet access much of the time any more so my entries short and to the point now with weekly totals. Hopefully this will change soon:(
Long run of 18 miles with 10 at MP at 80-85% max with brief pace increases to 90% mhr using the monitor. 2x3 miles AT up and down the canyon. 85-90% mhr. Big overload week and mileage increase. Time for a nap..