Run 2:21:26  12.0 mi (11:47 / mi)
ahr:143 shoes: NB 1226
warm up, 6mi of AHR 154, 2x800 @ 5:10, cool down. absurdly slow but this is what base is all about, at least according to FPC! and there was a lacrosse game at the WU track for me to watch for the first 90 minutes.