Time trial run this morning. First 8 at 7-7:30 speed then rolling down from the east side at 5:07, 5:38, 5:17, 5:36, 5:32, and 5:09 all out. One short mile to cool down. Beast of a run!
Easy 10 miles total mostly around 7-8 minute pace. Pickups on the last mile of 1 min on 1min off at sub 5 minute pace. Focused on turnover and economy mainly.
Total of 6 miles with 1 min fast at sub 5/min pace and then 2 min off. Beautiful day but getting a little warm now. Might be a good idea to drop bottles off on the longer runs up the canyon.
Ten miles at 80-85% max heart rate up and down Emigration canyon. 5:30-6 minute per mile pace. Two hard workouts in a row. I could definitely sleep the rest of the day now.