Interval: 10.3 miles (Mon): http://connect.garmin.com/activity/110326903 I hit all my target paces for each lap for the first time for an interval run in this current training cycle. Target was 9's on the recoveries and 7's on the sprints. Next time I do intervals on this trail I'll tweak the target pace to low 9's and mid 7's.
Tempo: 6 miles (Wed): http://connect.garmin.com/activity/110816609 I was just a little disappointed that I couldn't get my average pace into the mid 7's with this run. It was my fastest trail run in months though and my training has mostly focused on asphalt so I'm not going to beat myself up over it.
Recovery: 4 miles (Thurs): http://connect.garmin.com/activity/111043539 I took it real slow and just went through the motions with this one. I intentionally did not produce a target pace just so I wouldn't push anywhere. My only goal was to not get injured prior to Saturdays race and I achieved that.
Long: 16.67 miles (Sat): http://connect.garmin.com/activity/111595552 Decided to do a race for my long run this week since the distance was right. My race goals can be reviewed on my race report http://cardioholicsanonymous.blogspot.com/2011/09/iron-mountain-race-recap.html , however, strictly viewing this from a long run perspective, I'd have to say that I felt strong throughout the whole run and that the pace is more a reflection of the elevation gain and not really something I can use to gauge my Richmond goals against.