Ran Provo River 5 Mile Tempo with Nick McCombs. The plan was to go out at marathon pace, and if we (mostly I) felt good, speed up to my threshold. Splits by 0.5 - 2:52 - 2:47 (5:39) - 2:50 - 2:49 (5:39) - 2:50 (14:08) - 2:42 (5:32) - 2:47 - 2:46 (5:32) - 2:44 (0.5% grade up on the first 0.3) - 2:41 (1:22,1:19) (5:25) - total time 27:47, last 2.5 in 13:39, this is a repeat of the best time of the season, except it was done earlier at threshold effort all the way with the splits of 13:50 - 13:57.
Afterwards, 4x200 with 200 recovery. We picked a bad stretch, the second half of it had a noticeable rise, about 0.3%, maybe even 0.5%. 34.9 - 33.3 - around 33 - missed the mark - 32.6.
Total of 10.7 for the run. 5:39 felt relaxing, 5:32 felt comfortably hard, 5:28 uphill and afterwards felt uncomfortably hard, and 5:16 on the last quarter felt closer to a near death experience but not quite there yet.
Ran with the kids in the evening, and added some more. VanGoGo has been fussy getting started, so I took it to Computune to make sure it does not let the team down at the Wasatch Back Relay.