Running Log: Thursday, July 15 2010

-> Garscube Estate -> Jordanhill 3 x 2 mile tempo -> Great Western Rd -> Queen Margaret Dr

13.7 miles in 1:27, average pace 6:23/mile (152 bpm, 75% working heart rate)

4.25 miles warm-up
3 x 2 mile tempo: 10:40 (168bpm/85%), 10:43 (172bpm/88%), 10:43 (172bpm/88%) with .35 mile jog recoveries
2.75 miles cool-down