Running warm up/down 15:17 [2] 1.9 mi (8:03 / mi) +30m 7:40 / mi
ahr:134 max:145 shoes: Adidas Supernova Sequence 8
Met Gwyn at Murano St. bridge and jogged along the canal to Possil.
Running 1:23:04 [3] 12.5 mi (6:39 / mi) +92m 6:30 / mi
ahr:162 max:185 shoes: Adidas Supernova Sequence 8
Mile Split; 6.49, 6.40, 6.48, 6.24, 6.38, 6.37, 6.47, 6.36, 6.33, 6.37, 6.38, 6.32 + 3.17
Steady along the canal to Dalmore, back along to Torrance and then back to Maryhill. Mostly on trails, with a bit of road and an unplanned muddy field near Torrance.
Took us a few miles to work out the pace. c6.40 miles felt comfortable for the most part - we were able to maintain conversation up to about 10.5 miles. The last mile felt tough.