AM - Headed up to Bridal Veil Falls in Provo Canyon and met with Adam and Jeff at 5:45am. We then jumped in the back of Adam's truck and drove up to Deer Creek Resevoir. We ran very easy in the dark along the resevoir i the rolling hills. There were a few rocks scattered on the road and while it was dark Adam seemed to be hitting them all. He hit a big one and went down and I tripped over him and went down with him. Scratched up my arm and leg a little but was ok. I think Adam came out ok as well. We continued along at an easy pace until it started to get light out. At the 6 mile turn around Jeff and I gradually started to pick it up to 7:00 pace along the rolling hills but still pretty easy at this point. We got a drink at 12 at the top of Deer Creek Resevoir and then headed down the canyon. We started to pick it up at this point and put more of a marathon effort in, for me at least. It still felt relaxed and we were actually chatting the whole way. We picked it up the last 4 miles even more and then I guess it felt more like true marathon pace at this point although I was still able to talk most of the way with Jeff. Afterwards jumped in the car and headed down to see James run his cross country race. Added another 2 miles cheering James on and cooling down with him. So 22 miles for the day and 124 miles for the week. Overall pace average was 7:04 per mile for 20 miles. First 11 average was about 7:46 average then the next 9 miles we averaged about 6:13 pace with the last 4 miles at 5:58 average. Splits below:
| 1 | 8:44
| Avg HR 140
| | 2 | 8:47
| 150
| | 3 | 8:07
| 145
| | 4 | 8:07
| 145
| | 5 | 8:12
| 150
| | 6 | 7:51
| 155
| | 7 | 7:22
| 150
| | 8 | 6:59
| 155
| 9
| 7:00
| 160
| 10
| 7:09
| 160
| 11
| 7:07
| 155
| 12
| 6:30
| 150
| 13
| 6:25
| 150
| 14
| 6:25
| 150
| 15
| 6:20
| 140
| 16
| 6:25
| 150
| 17
| 6:04
| 155
| 18
| 6:05
| 160
| 19
| 5:54
| 160
| 20
| 5:50
| 165
|
| 