12 Mile Run and 1700 Meter Swim

“Then you will have success if you are careful to observe the decrees and laws that the LORD gave Moses for Israel. Be strong and courageous. Do not be afraid or discouraged." - 1 Chronicles 22:13.

A great 12 mile run this morning.  We started out at an 8:30ish pace through mile 6 and then we began to pick up the pace for the return trip which was slightly more difficult with the hill but maintain a pace between 7:30-7:40 through mile 11 and then recovered with an 8:30 mile.

A lunch I headed to the pool for 1700 meters including 8 x 150m repeats @ 20 sr.  I was able to hold a pretty strong pace (for me anyhow) finishing each set between 2:30 and 2:36.

Run Details:
Distance: 12 miles
Time: 1:37:37
Avg Pace: 8:08
Avg HR: 142
Max HR: 175
Shoes: Brooks Defyance 4
Weather: Temp Min./Max.: 54.2 °F/55.9 °F; Humidity: 96.3%; Dew point: 54.0 °F; Wind Speed: 0.1 mph

Happy Training Everyone.