I did the long run: 4 miles / 58 mins.
My average speed was under 15 mins... Which is AWESOME! Even though it really didn't feel awesome, I did pretty well. We did a piece of the St. Eds loop (Gmap here -- do I trust the coaches who said it was 4 miles or the gmap that says it's only 3.74 miles?). The way in had a couple of uphill stretches and one small downhill. The way back was easier, but my heartrate was still too high (avg 173).
Pace: 14:30 (if 4 miles) or 15:30 (if 3.74 miles)
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