Notes
Just didn't have it today so scrapped the tempo/long - super sluggish to start and then a fair amount of the itb/hip/knee ache.
After an opening 8:20 mile (had to slow step through the neighborhood snow) I couldn't find a rhythm and knew a tempo would be difficult.
Ended up finding a stronger pace and got the HR into the 130's and probably could have managed a strong tempo plus a few more miles if not for the knee/itb discomfort.
Will try again tomorrow as I need a workout and 13+ for a 70 mile week.