11am- 10' up w/ Alex at Community Rowing, 18mi progression, 10' down.. 21mi felt smooth through about 12mi. hamstrings got really tight in the 18th mile so stopped there rather than try to force a race effort for the last 3mi that Alex was planning. Probably should have taken strength lighter this week as well as the day in general yesterday. this was still a very solid session and good marathon prep. original goal was 30-35k and 5:40 first 3mi and 5sec/mi quicker every 3mi so we were a good 5sec fast until the last loop 5:39, 5:38, 5:35 5:35, 5:30, 5:29 5:28, 5:25, 5:20 5:22, 5:20, 5:16 5:18, 5:17, 5:15 5:16, 5:15, 5:11 5:24/mi overall