I ran a 20 mile long run with Sasha this morning in 2:18:04. We ran up the Provo Canyon until we hit the 10 mile mark, which is almost at bridal veil falls. On the way up the canyon we ran a 3 mile tempo in 17:28 (5:53, 5:49, 5:46). We ran another 3 mile tempo on the same section of trail on our way back in 15:55 (5:28, 5:19, 5:08). At the end of the run we ran 1.5 miles fast to finish the run hitting the last 1.5 in 8:28 (2:53, 2:50, 2:45 for half mile splits). PM: I ran home from work, first running to the church so that I could lock it up and turn out the lights, followed by running home. This gave me an extra 3.7 miles for the day to finish it off. This is actually the highest mileage that I have ever run in a single day, excluding the marathons.
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