Long Run 2:50 [3] 16.5 mi (10 / mi)
4 miles of road running at beginning and end. Then 8 miles of trail running at N. Table. HR and effort generally easyish and around 130-135 for the first 13 miles and then hammered home the last few miles running 724, 724, 715, 700, with HR 150-160. These miles are downhill mostly so it looks faster than it was but good effort at the end.