Just Keep Runnin'

8.25 1:08:40  151 Logan High Track

1.875 14:40 144 - to track

0.25 2:03 151

8:20 152

8:23 152

8:27 153

8:30 153 - watch died somewhere in this mile 

0.25 2:07

1.875 16:00 - back from track

After 13 miles Friday at MP+10%, my Saturday splits seemed better than my Wednesday aerobic fitness test splits.  It made me think that doing the aerobic fitness test the morning after Tuesday night basketball wasn't really the best way to determine my pace at an HR of 151.  I'm not sure that doing it after fast sunday is much better, but I thought I'd check it anyway.  I did all laps in the second lane.

8.1 1:10 145 - Logan River Trail to the walled switch back - No HR monitor/watch.  Talked to myself every so often to validate conversational pace - seemed a little slow...over a minute slower than last week.

9.74 1:20:38 152/178 - to TOU 21 through 26.2

8:22.7 147

8:01.1 150

1.3 10:49.7 149

8:21.8 151 - 21 to 22

8:27.2 151 - 23

8:18.0 149 - 24

8:07.1 153 - 25

8:22.5 150 - 26

0.2 1:50.6 154 - 26.2

0.14 1:12.6 150

1.1 8:45.1 170 - 10 strides 

10.0 1:24:00 151 - Logan River Trail - red gate.  Hr monitor is wacky - acts like it got a little wet, so no real HR data.

17.81 2:13:18 164/176  16 mile progression run (pick up pace with 40 minutes left.  30-20@MP+20sec.  20-10@MP+10sec.  10-0@MP) 

7:49.8 144

7:21.9 159

7:37.6 160

7:28.0 159

0.25 2:03.5 160 - TOU 20 Mark, gatorade

7:42.6 160 - TOU 20-19

7:19.5 164 - 19-18 (maverick stop at end of this mile), gatorade

7:41.6 162 - 18-17

0.12 0:59.5 - missed the TOU 17 mile mark, turned around...subtracted 30 from last mile

7:18.7 161 - 17-18, Hammer gel and water

7:41.4 165 - 18-19 (18-20 are a bit uphill) 

7:42.8 164 - 19-20, gatorade

7:20.5 164 - 20-21 (downhill mile.  1:26:07 - here is where I started my 40 minute progression)

7:21.2 167 - 21-22 (21-23.7 are a bit of an incline), a piece of a 'granola bar' and water

7:28.1 169 - 22-23

7:05.2 171 - 23-24 (end of 23 is downhill into Logan), forgot to drink gatorade

6:55.9 173 - 24-25, gatorade

7:00.5 174 - 25-26

0.2 1:32.2 176 - 26-26.2

0.14 1:02.7 175 - a bit more 'granola' bar and water

1.1 8:44.2 171 - ended progression run about 1:45 into this segment then tried to keep HR between 168-170 

*food and drink consumed after the mile they follow

6.8 56:51.8 148/158  Logan River Trail

9:25.8 141

0.8 7:11.9 149

1.1 10:03.1 149

0.5 4:28.2 149

0.5 3:58.0 149

1.1 7:59.3 150 

0.8 6:21.0 150

7:24.4 151