Success

14 miles, 91:23
Map

3.95 miles w/u, 28:26; HR range = 149 - 56
6.1 mile tempo, 36:03; Avg HR = 179, range = 174-187, rec after 1 min =41
3.95 mile c/d, 26:52; HR range = 151-58

Combined the long run with the workout on account of this weekends travelling. Warmed up by running to the park along the Canal, which like the rest of the run, breezed by in no time. I hadn't run in the park since an XC race the winter before I went to Brown, so didn't have too much idea of the lay of the land following the road around the perimeter. The first and last mile were the hardest due to being into the wind and predominantly uphill, with the quicker miles being between 2-4. Think I slowed a bit on the last mile but overall very pleased to average sub 6's. It's a long way from the tempo's of college, but then again, I'm a long way from the fitness of college. Recovered very quickly both in terms of HR and the legs, and was surprised to see that the cooldown home from the park was quicker than the recovery as the pace was pedestrian and the aim was to just let the legs get home in one piece. Also very pleased with the distance covered too as it didn't prove taxing to go 14. A good days running.