Notes
[11 mile 644 HR 160]
Run with Casey. 11.72 tempo + 11 easy.
中間跑了幾次廁所 orz. 前面跑 700 pace 並不覺得特別辛苦，最後 4 mile 就是拼盡全力了。後來自己補了 7.78 mile 的 easy (800), 後面兩 mile 很餓。以後要上 20 mile 請帶 2+ gel.
---
We cruised 11 miles tempo covering it in 1:13:59 for a 6:44 pace with the final 4 miles in 25:28 (6:21 pace) with splits of 6:24, 6:18, 6:22, 6:24
---
對了，回程是下坡唷。