AM - Ran the 20 miler with Sasha from his house on the PRovo River Trail up to Breidal Veil Falls and then return. Started relaxed and easy with Jeff and Sasha just talking and gradually picking it up. It got a little tougher when we hit the canyon as it was already cold but then we starting hitting a very strong head wind. I could feel it in my legs a little climbing and fighting the head wind and was concerned about the turn around as Sasha wanted to pick it up to at least sub 6:00 pace. My goal ws to try and stay with him at close to 6:00 pace for as long as possible. I was pretty pleased as after we turned I was running faster than I thought we would and actually hung in with Sasha trading quarters for around 6 miles or so. Legs were very tired the last couple miles but cardio I felt pretty good. Our splits are below according to the Garmin along with my HR data. First 10 miles a gradual up of 1-3% and then back down on the same 1-3% heading home. Average pace for 20 miles was 6:21 with average HR of 158. Average pace for 1st 10 miles was 7:01 with average heart rate of 150. Average pace for last 10 miles was 5:42 (57:00) with average heart rate of 168. 10-15 miles 5 mile split was 27:54 and last 5 miles was 29:06. Overall pretty pleased with the run, it was tough and painful but a good fitness test.
Mile
| Split
| HR Data
| | 1 | 7:54
| 127 | | 2 | 7:28
| 140 | | 3 | 7:13
| 143 | | 4 | 6:45
| 150 | | 5 | 6:57
| 150 | | 6 | 6:45
| 155 | | 7 | 6:55
| 155 | | 8 | 6:51
| 157 | | 9 | 6:40
| 160 | | 10 | 6:46
| 163 | | 11 | 5:35
| 165 | | 12 | 5:31
| 167 | | 13 | 5:35
| 170 | | 14 | 5:35
| 168 | | 15 | 5:38
| 170 | | 16 | 5:43
| 170 | | 17 | 5:49
| 171 | | 18 | 5:49
| 171 | | 19 | 5:58
| 171 | 20
| 5:47
| 172
|
Just looked up some training history and discovered that this was my second fastest 20 miler that I have ever run and this one was at 5,000ft altitude. In addition if you take my last 15 miles it was my fastest ever training run times for miles 6-15.
Afterwards went to James XC race and ran another mile cheering James
on around the course he ran his best time of the season for 3K by 25
seconds.
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