Distance: 11.61 km
Weather: Sunny
Temp: 22ºC
Wind: none
Calories burned: 811
Average pace: 5:12/km
Total distance to date: 988 km
It was warm and a bit on the muggy side as I set out tonight. While I experienced no cramps or weird tendon issues, the heat and pace left me tired and dried out. You know it’s going to be a dry run when you start smacking your lips less than 1 km in.
My shins felt a bit tender after and I am now seriously considering strengthening exercises on my off-days, especially as I’m focusing more on distance and form for the next while rather than just improving my speed. To that end I ran my longest run to date tonight, coming in at 11.61 km. It was also my first run to come in at over an hour at 1:00:26 to be precise. Despite theextra distance and not running with the aim of setting a PR I finished with a decent pace of 5:12/km (5:11/km for 10K).
Chart (All runs at Burnaby Lake except those in blue which are at China Creek):
| km | Aug 19 | Aug 15 | Aug 11 | Aug 8 | Aug 4 | Aug 1 | Jul 27 | Jul 20 | Jul 17 |
|---|---|---|---|---|---|---|---|---|---|
| 1 km | 4:50 | 4:55 | 4:54 | 5:04 | 4:51 | 4:51 | 4:56 | 4:53 | 4:56 |
| 2 km | 4:54 | 4:57 | 4:55 | 5:05 | 4:54 | 4:52 | 4:54 | 4:56 | 4:54 |
| 3 km | 4:57 | 4:58 | 4:58 | 5:07 | 4:59 | 4:56 | 4:55 | 4:55 | 4:58 |
| 4 km | 5:00 | 5:02 | 5:00 | 5:09 | 5:04 | 4:58 | 4:56 | 5:00 | 4:58 |
| 5 km | 5:01 | 5:05 | 5:02 | 5:11 | 5:07 | 5:00 | 5:00 | 5:01 | 5:00 |
| 6 km | 5:03 | 5:06 | 5:03 | 5:12 | 5:09 | 5:01 | 5:02 | 5:02 | 5:02 |
| 7 km | 5:05 | 5:08 | 5:04 | 5:14 | 5:11 | 5:04 | 5:04 | 5:03 | 5:04 |
| 8 km | 5:07 | 5:09 | 5:06 | 5:16 | 5:13 | 5:06 | 5:06 | 5:05 | 5:06 |
| 9 km | 5:09 | 5:11 | 5:08 | 5:16 | 5:14 | 5:07 | 5:07 | 5:06 | 5:08 |
| 10 km | 5:11 | 5:13 | 5:08 | 5:17 | 5:15 | 5:09 | 5:09 | 5:06 | 5:09 |
| 11 km | 5:12 | 5:14 | — | 5:17 | 5:16 | 5:10 | 5:10 | — | 5:10 |
