Road Run long 1:58:50 [4] 16.43 mi (7:14 / mi) +549ft 7:01 / mi
ahr:158 max:175 slept:10.6 weight:136lbs shoes: Teal Freedom ISO2
2 gels, 12oz water Provo River Canyon
Out and back toward Provo to get 4.6mi before heading up canyon.
Plan was 6mi easy, then MP for 8mi (w/ goal of sub 705 on uphills), then goal was sub 630 for last 2mi
Avg pace for 1st 6 was 755, then 702, 704, 703, 643 (turnaround at ~10.5), 644, 644, 633, 641, 629, 627, .43 @8:53 pace cd. Headwind up canyon. Felt strong and controlled throughout, though kinda had to fight to run sub 630 the last 2 miles. Encouraging run mentally and physically. Nice one. Good job.