Location: Burnaby Lake, CW
Distance: 11.05 km
Weather: Sun and cloud
Temp: 15ºC
Wind: moderate to none
Calories burned: 783
Average pace: 4:58/km <– personal record (tied)
Total distance to date: 1336.34 km
Ran all three optional loops: Piper Mill, Conifer Loop and Spruce Loop.
Today’s run was preceded by a few changes o’ pace: I got up early, had breakfast and lunch before heading out and found myself in the awkward position of having to use the port-o-potty at the parking lot for *everything* after having a physical in the morning. On the plus side this meant I was theoretically lighter.
The weather was back to being decent and was mostly sunny but with cooler temperatures. A few spots still seemed muggy. The heavy rains of the past few days meant that the streams feeding into the lake were rather brown and yucky-looking with all the sediment and mud stirred up.
I felt a little creaky starting out and my initial km was four seconds slower than the prior run — there were moments when I felt flashes of pain in my shins but fortunately they were fleeting. I also felt a more general soreness in my calves and this is perhaps not surprising given how I have been pushing lately.
I was fully expecting to come in slower so was surprised when the announced time at the end of the run was 4:57/km — a second faster than my best-ever pace on Tuesday. The Nike+ site did its usual rounding up, though, so I officially tied my best pace of 4:58, which is still pretty spiffy, so I’ll take it.
I may run on Saturday to keep the three-per-week thing intact but am still undecided. I will probably ease off a bit if I do go. I do not want to overextend myself at this point.
Chart (average pace is bolded if different than the last km):
| km | May 24 | May 22 | May 18 | May 16 | May 14 | May 11 | May 9 | May 7 | May 4 |
|---|---|---|---|---|---|---|---|---|---|
| 1 | 4:46 | 4:42 | 4:42 | 4:54 | 4:51 | 4:50 | 4:55 | 4:52 | 4:42 |
| 2 | 4:51 | 4:47 | 4:47 | 4:57 | 4:55 | 4:56 | 5:03 | 4:59 | 4:50 |
| 3 | 4:53 | 4:51 | 4:51 | 4:59 | 4:59 | 4:59 | 5:06 | 5:04 | 4:54 |
| 4 | 4:53 | 4:53 | 4:53 | 5:00 | 5:02 | 5:01 | 5:08 | 5:07 | 4:55 |
| 5 | 4:54 | 4:54 | 4:54 | 5:01 | 5:03 | 5:02 | 5:08 | 5:09 | 4:56 |
| 6 | 4:54 | 4:55 | 4:56 | 5:01 | 5:05 | 5:02 | 5:10 | 5:10 | 4:57 |
| 7 | 4:55 | 4:56 | 4:57 | 5:02 | 5:06 | 5:04 | 5:10 | 5:12 | 4:58 |
| 8 | 4:56 | 4:57 | 4:59 | 5:03 | 5:08 | 5:05 | 5:11 | 5:15 | 4:59 |
| 9 | 4:57 | 4:58 | 5:00 | 5:04 | 5:07 | 5:05 | 5:12 | 5:17 | 5:00 |
| 10 | 4:58 | 4:59 | 5:01 | 5:04 | 5:07 | 5:06 | 5:12 | 5:19 | 5:00 |
| 11 | 4:58 | 4:58 | 5:02 | 5:04 | 5:07 | 5:06 | 5:12 | 5:20 | 5:01 |
