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
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