14.5 168/189 1:43:49 (7:10 pace) 144 7:27.9 0.8 flat, 0.2 uphill - steep
160 7:02.3 - 0.2 uphill - steep, 0.2 downhill steep, 0.6 downhill to flat
166 7:18.2 - 0.8 gradual uphill, 0.2 gradual downhill
165 6:55.9 - 0.4 gradual downhill , 0.6 flat to gradual uphill,
0.25 171 153.0 - gradual uphill to TOU 20 Mile markflat 7:32 pace 170 7:13.4 - 0.5 gradual uphill, 0.5 gradual downhill 169 7:05.5 - 0.7 gradual downhill to flat
171 7:17.7 - flat to slightly uphill - turn around (52:13 - 7:12 pace) 172 6:51.8 173 7:09.2 173 7:09.1 0.25 1:43.6 (6:54 pace) 171 7:15.1 172 6:53.4 174 7:31.3 - took the downhill slow in the end of this mile and beginning of the next
168 7:02.5 (51:36 - 7:07 pace) The bottom of my left foot seems bruised, otherwise this run would have been in VFFs.
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