miserable long run as predicted. 3:48:30, 11:16 min/mi! Ouch. Average heart rate only 141 bpm though (145 and 143 previous weeks but 12 minutes faster then!). Thought about doing 23 (5 laps), but aching legs and cramping right quad told me to cut it short. I think the weather was tough and running too fast last Th and Sat before finally caught up to me. 74/60 at 7am and 75/61 at 11am. plantar fasciitis hurt worse than ever before during a run.
wc 7-2
week:
60 miles,
wc 7-1: 390 + 17 = 407
wc 7-2: 220 + 43 = 263
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