Plan was to do 20 miles, with the first 5 as warmup, the next 12 at MP effort of 171 bpm or above, and the final 3 at 180 bpm or above. Unfortunately, I didn't dress for the weather and ended up calling it a day after 14, when I was feeling a little hypothermic and was starting to chafe and blister after running the entire time in a cold, drenching rain. I started the run at Washington Terrace, then ran past Mountain Dell, up to Little Dell and toward Big Mountain until I hit 7 miles (started the MP effort at the 5-mile mark), when I turned around and headed toward Emigration. At the top of Little Mountain, I stopped for a minute and took a gel and decided that I might do more harm than good if I were to finish the scheduled run. Called Brooke and asked her to pick me up, then ran a few more miles down the canyon until she met me. Here is the data for the MP section: Mile 6: AHR 163/MHR 175 (6:41) (up) Mile 7: AHR 172/MHR 176 (6:51) (up) Mile 8: AHR 167/MHR 175 (5:59) (down) Mile 9: AHR 169/MHR 173 (6:01) (down) Mile 10: AHR 169/MHR 173 (6:55) (up) Mile 11: AHR 171/MHR 175 (7:25) (up) Mile 12: AHR 149/MHR 173 (6:15) (after 10 min. rest and down) Mile 13: AHR 156/MHR 162 (5:43) (down) Mile 14: AHR 162/MHR 167 (5:45) (down) Although I was disappointed to cut the workout short, I was pretty pleased with how I felt, minus the bleeding nipples and the frostbitten hands. I'll do the workout again next week and will compare the splits.
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