10 Mile tempo Total 16 miles.

Warm up to FF to meet with the group. Left home at 7:30am,
left FF at 8:10. Here are the warm up pace:

Split	Time	Distance	Avg Pace
Summary	29:06.0	3.34	8:43
1	8:40.9	1.00	8:41
2	9:06.6	1.00	9:07
3	8:27.1	1.00	8:27
4	2:52.6	0.34	8:25

Still try to find out how to run a good tempo. 

The only not right this morning was: mile 2 was too fast

for tempo. And I should stop in the middle at mile 5 for the

water. I took one gel and some water at mile 9. Might be

too late. Felt tired, and weight reached new low of 166lbs

today. I know the low weight was simply because of the

lost of water.

Split	Time	Distance	Avg Pace
Summary	1:45:24.0	13.00	8:06
1	7:40.2	1.00	7:40
2	7:17.1	1.00	7:17
3	7:29.6	1.00	7:30
4	7:45.8	1.00	7:46
5	7:40.1	1.00	7:40
6	7:45.0	1.00	7:45
7	7:43.7	1.00	7:44
8	7:43.7	1.00	7:44
9	8:33.5	1.00	8:33
10	7:42.0	1.00	7:42
11	8:27.1	1.00	8:27
12	9:35.3	1.00	9:35
13	10:02.0	1.00	10:02
14	:02.3	0.00	12:42