15.6 at MP / effort. Started with Fritz, but he's in monster shape right now, so I couldn't keep up without killing myself and let him go. I ran the 7.8 up from the zoo to the top of Emigration at 7:43 AP, waited for Fritz, who went a bit down the backside before coming back, and then ran down at 6:0x AP for 6:52 overall AP up and down the canyon, with a 1385' net climb, with a little roll both up and down, totalling about 1500' of climb and 1500' of loss. My legs were still sore from the beating of running down the steep Eaglewood neighborhood two days ago, so this doesn't seem so bad. If this genuinely was marathon effort, which I think it was, I may actually still be able to run something kind of decent at St George. It certainly won't be as fast as I wanted after Phoenix, but I may be able to get close to being in the ballpark of the time I ran there. I'm going to get one or two more long (very easy) runs this week to make sure I can handle the distance, and then I'll just have to make do with the fitness I have.
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