Long Run 1 hour
I guess it does not get easier than this, the temperature was a nice 45 and sunny. The workout was this:
Warm up with an easy jog of 10 minutes.
Following your warm-up, run for 1 hour.
Stay in Zone1-Zone3 for majority of the run. At anytime during the run, perform the following 6 times: accelerate you heart rate to Zone3 or higher for 2 minutes. After 2 minutes of intensifying your run, return to a pace consistent with heart rate zones between Zone1-Zone3.
So I covered 8 miles doing a 7:30 roughly.