am) 12m early, middle 8 miles at 6:30-6:45 @ AHR 157. Another great morning to run, I'm lovin' the cooler weather in the AM.
pm #1) 5m on the t'mill w/4m structured as 3 x 1 @ 13% then 1 @ 15% at 10:10 pace, red-lined at the end of this one..
pm #2) 8m easy run. Kept HR under 140, stinking hot but it doesn't bother me much anymore.
25 miles for the day, surprisingly I don't feel totally wasted. Ready to start again in the morning.