Distance: 11.29 km
Weather: Overcast, light drizzle
Temp: 19ºC
Wind: none
Calories burned: 789
Average pace: 5:10/km
Total distance to date: 901 km
Today I completed the third part of my Burnaby Lake loop trilogy after a couple of days’ rest and achieved two new milestones (or kilometerstones as we call them in Canada):
- I officially passed 900 km on the Nike+
- Had my longest run to date at 11.29 km
The conditions were a fair bit different for today’s run vs. that of Thursday. To wit:
- I ran in the early afternoon (1 p.m.) instead of the evening
- I ran on only one meal instead of three
- There was absolutely no wind at all
- It was extremely humid
- The slugs had mysteriously vanished
- I ran past a horse
The run was much harder than the previous one and at times I really felt myself laboring to continue but I pressed on and even ran an extra (but short) leg just to make sure it would be my longest run to date, if not the quickest.
I still finished the 10K portion with a second best-ever pace of 5:09/km and an overall pace of 5:10 (or 5:11 depending on which part of Nike+ you believe), so my performance was still good despite the struggle. My shins are feeling a bit tender now but I am unsure if it’s due to the intensity of the runs or if they’re getting hurt. I’ll know better tomorrow on my day off.
One of the important things here, I think, is to not run after just a single meal (breakfast). After the run my caloric intake for the day is actually negative as I burn off all the calories from breakfast and then some. This would be handy if I was trying to lose weight, but I’m not. I’ll also keep in mind the conditions at Burnaby Lake for future runs there. There was a heavy rain yesterday and today the air was thick, warm and heavy — very unappealing for a run. I sweated not unlike the proverbial pig.
Interestingly, I had a rare instance of my second km being faster than my first. No idea how that happened.
Chart (blue indicates the run was done clockwise):
| km | Jul 17 | Jul 14 | Jul 11 | Jul 9 | Jul 6 | Jul 4 | Jul 1 | Jun 28 | Jun 26 |
|---|---|---|---|---|---|---|---|---|---|
| 1 km | 4:56 | 4:45 | 4:54 | 4:58 | 5:08 | 4:58 | 5:04 | 4:58 | 4:59 |
| 2 km | 4:54 | 4:47 | 4:56 | 4:58 | 5:11 | 5:02 | 5:06 | 5:03 | 5:05 |
| 3 km | 4:56 | 4:51 | 4:58 | 5:03 | 5:14 | 5:08 | 5:07 | 5:05 | 5:10 |
| 4 km | 4:58 | 4:54 | 5:01 | 5:07 | 5:17 | 5:12 | 5:09 | 5:08 | 5:13 |
| 5 km | 5:00 | 4:54 | 5:03 | 5:10 | 5:20 | 5:14 | 5:11 | 5:11 | 5:15 |
| 6 km | 5:02 | 4:59 | 5:03 | 5:12 | 5:22 | 5:15 | 5:12 | 5:13 | 5:19 |
| 7 km | 5:04 | 5:00 | 5:04 | 5:15 | 5:25 | 5:17 | 5:14 | 5:15 | 5:21 |
| 8 km | 5:06 | 5:02 | 5:06 | 5:17 | 5:27 | 5:19 | 5:16 | 5:16 | 5:23 |
| 9 km | 5:08 | 5:04 | 5:08 | 5:19 | 5:30 | 5:21 | 5:17 | 5:18 | 5:25 |
| 10 km | 5:09 | 5:06 | 5:10 | 5:20 | 5:31 | 5:21 | 5:17 | 5:19 | 5:27 |
| 11 km | 5:10 | 5:01 | 4:59 | — | — | — | 5:19 | — | — |
