I paced alongside Tom on Saturday. My first club workout in ages. It was all courses day so we ran the 2.75. With warmup and warm down, around 5 miles total. We ran a 9:45 pace. I stayed at or under 70% all the way until Tom kicked at the very end. By the by, 9:45 is 7 flat age graded. So not too bad.
Sunday was 80 minutes of MAF with Dimitri. Sooooo sloooooow, but that's the way it is these days. It was warm out, but my heart rate stayed down regardless.