Training Log: Run around Mercer Island - 15 miles - 8:19min/mile pace

Programme: 15 miles outside on road. Wet, cool day, sea level (pleasant). Road was a bit up and down but not too much.
Pace: Average of 8:19min/mile pace (7.2mph).
Heartrate: Average - 145; Max - 161
Calories: 3344
Splits: 8:07/8:05/8:20/7:59/8:36/8:21/8:13/8:12/8:27/8:19/8:40/8:04/8:06/8:29/8:41

How was it? Not easy. I chose an 8:15 pace for the virtual partner and had to chase it down on the way back and, unusually, I failed. My legs cramped, particularly in both glutes, but mile 14 quite badly. Hobbled the last mile as you can see by the split. Didn't use e-caps tablets, will next time. Had not run for too many days before this perhaps too.

Sights? Mt Rainer in clouds and posh houses.

Post run: Massage & food.