Time to sharpen up my training. 3 months of decent base training with a few races completed. Next phase: increase the quality (speed) of distance runs and do regular track workouts. Today I completed a flat 10 mile road run in zones 2-3 (140 bpm / mid to high 6 mm pace). You can find my route, pace and heart rate data for this run on Strava:
http://app.strava.com/runs/6479086
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