Big Nasty Workout Up at 5, drove to the top of Hollow Road at the mouth of Blacksmithfork Canyon. Got out of the car and 15mph winds were blasting out of the canyon. Mixed feelings about that. Headwind at first, but then tailwind when I would need it. Sweet! Here was the plan. 4 miles warmup (I went about 7:30 pace uphill into the wind). Then the workout part. 4 miles at MP then 3 min easy, 3 miles at MP then 3 min easy, 2 miles at MP then 3 min easy, then 1 more mile at MP then cooldown. Goal MP is ~6 min/mile Set 1
| Pace | Terrain | Mile 1
| 6:21 | Up the canyon
| Mile 2
| 6:24 | Up the canyon
| Mile 3
| 5:54 | Down (opposite of 2)
| Mile 4
| 5:57 | Down (opposite of 1)
| Set 2
| | | Mile 5
| 5:59 | Down - no wind
| Mile 6
| 5:53 | Down - no wind
| Mile 7
| 5:48 | Tail wind kicked in
| Set 3
| | | Mile 8
| 5:46 | Good wind
| Mile 9
| 5:51
| Out of the canyon
| Set 4
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| Mile 10
| 5:49
| Hollow road
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For my 3 min rest in-between sets, I turned around and ran back up the canyon to maximize the time in the canyon. My last set put me just over a mile from the car so it was nice and easy for my cool-down. I think overall, it went pretty well and was able to simulate SGM pretty well. The effort was there and once I got into a groove, I was able to keep the pace going pretty well. The breaks were sure nice though. Another big workout in the books. T-1:48:15 (6:46) 158 ave 171 max
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