BC

AM 20 miles on the rail trail, started at Prospector Square and ran 3 miles passed Wanship and then back to Wanship. Felt like a good effort. Started a little slow with tightness from running the down hill half yesterday. 2:34 so not pushing too much just trying to keep even effort. Last few miles were the toughest with heat and a head wind. Stopped at the Nike outlet for a few things and now on my way for a massage.

10 miles Sugar House with 10 hills, twice through the state course.

6 miles and the dutch oven breakfast. 2:45 1st half mile, 5:45 mile, 2:40 second half mile. Cook

Pipeline 12 miles

7 miles, Bonneville Glen Loops strides at Sunnyside then a couple of laps around the park.

Am 8 at Liberty park

am 10 miles warm up cool down and running at four races not exact but pretty close, short if anything. ran at least to the mile mark in each race and back passed the finish just down by the river crossing. Ran 3 mile cool down with the team in the end.

pm 12 miles parked at popperton park ran from there on 11th ave and up city creek until 5 miles out and turned, when i got back down city creek headed out to the capital to add one mile out which would give me the 12 I needed.