running 10:00:00 [3] 7.0 mi (1:25:43 / mi)
warm up and cool down on trails. 30 minutes at 7% on treadmill. Goal of 9:00 pace. After 15 minutes, had to back off to 9:15 for 5 minutes then finished last 10 minutes at 9:00 again. HR at 168 most of workout but inched up to 174 before backing off pace, at 170 for last 10 minutes. Felt Comfortably hard most of the run.