Fartlek Run long 3:36:11 [2] 21.88 mi (9:53 / mi) +697ft9:35 / mi slept:8.0 weight:164lbs
Long run on rolling paved roads. windy and in the 40s.
Kept good cadence through out (180 step/min). Started 09:45 pace and ended 09:44 pace. Quads were really sore from over doing it with plyometric workout followed by P90X abs ripper X (haven't done that as a combo for a long time). Not a good thing to do before a long run the next day.