Road running long (ICC loop) 2:47:00 [2] 18.5 mi (9:02 / mi) +1300ft 8:28 / mi
slept:6.0
long slow run with Joe and Mike on ICC, Matt Henson, Rock Creek loop. We ran at Joe's LSD pace today - 9:00s. 1mpm slower than last time I ran with XMP when we ran it at 8:00s. Easy effort today.