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From home down 200 W to N Temple to Memory Grove and a mile up City Creek then back. I did one 5:59 mile on the way back down but I will call it MP since it was aided. 60 mts and 650 ft of climbing.

This completes my biggest 7 day total of 64 miles. Six one'ish hour runs and one two hour run. Averaged about 7:23 for the week with 3650+ ft of climbing excluding treadmill and I felt good in every run but the treadmill run after the three day break. Feeling accomplished with the base training and confident I can maintain an average of 60/wk over the next 21 weeks.

Nice Christmas break. Will do heavier mileage while I am off for the holidays. To Liberty Park and around three times. 90:25 Very snowy and slippery. New Road Gloves felt great!

Phone died at 200 S and 400 E so not sure about climb was minimal - maybe 450 ft.  I have a new heart rate monitor and it averaged 141 including 9 minutes of shoveling snow when I forgot to turn it off.

Another City Creek out and back with some faster miles running down hill including two in 6:29. A bit icy so I was cautious. 1:14:38 and 850 ft climb. Heart rate averaged 149. 

I find myself wearing the Crocs when I want a nice easy ride. Why wouldn't I want that every time? This is my longest Crocs run and together with 3/4 compression tights and compression socks, no pains anywhere. Though my right hip socket is tender to the touch.

Extra time so extra large 90 minute treadmil tempo at work. 

MPH	Pace	Dst	Time	Cum Dst/Pace
8.1	7.41	1	7.41
8.5	7.06	1	7.06	2	14.5
9	6.67	1	6.67	3	21.1
9.5	6.32	2.5	15.8	5.5	36.9
10	6	2.5	15	8	51.9
10.5	5.71	1	5.71	9	57.6
11.8	5.08	0.5	2.54	9.5	60.2
9.8	6.12	1.5	9.18	11	69.4
9.5	6.32	1	6.32	12	75.7
9	6.67	1.1	7.33	13.1	83
7.75	7.74	0.9	6.97	14	90

First 60 minutes at a 1 incline and the rest flat. 83 minutes for a half marathon which would be a PR. I will use it for target training paces for the upcoming Ogden marathon training cycle.

Heart rate was 156 average. I tried to get a max value with the .5 mile at 5 mt pace but it only got up to 178. Can that be my max heart rate? I am going with 180 for now. My compression gear is a wonder - no pain anywhere.

From home to the JCC via 11th Ave and City Creek. Easy recovery miles with one pick up mile at 6:05 (mile 8). Average HR 142 and 160 on the fast mile. 1:19:21 and 900 ft of climbing.

Felt great throughout the run with high mileage over the past few days.