Average pace: 4:57/km
Location: Burnaby Lake, CCW
Distance: 11.57 km
Weather: Cloudy, some sun
Temp: 22ºC
Wind: light to moderate
Calories burned: 820
Total distance to date: 1636 km
Three things conspired against me on today’s run to bring my time down to a respectable but unspectacular average pace of 4:57/km:
- I’m pretty sure I started too fast and burned a lot of my energy in the first half of the run, which moved along nicely.
- Yesterday’s hike, though only a few hours, was still a decent workout for the legs with lots of tricky climbing and that brought down my energy level.
- I got a cramp/ache in my gut around the 6 km mark and it persisted for several km after that. This shows up as a noticeable drop in my pace sooner than that usually happens.
Overall the run was decent enough and while it was warm, most of the run was under cloudy conditions so it was not overly so.
The branches were still on the trail so it seems park workers have not been out since Friday. Someone had shoved them over enough to clear a small strip of trail to bypass them. Nothing else notable was seen on the run. The knee seems fine now and my shins are good, too. The calves were a bit sore after, a byproduct of putting them to the test on the hike but the soreness did not persist.
I had hoped for a better performance after Friday’s zippy run but I suppose it wasn’t a bad effort, everything considered. I wrapped up my July runs with only two above the five minute pace and both were deliberate after the knee incident. More in my July runs update, coming soon™.
Chart
| Date | Average Pace |
| July 30 | 4:57 |
| July 27 | 4:47 |
| July 25 | 5:04 |
| July 23 | 5:07 |
| July 18 | 4:55 |
| July 16 | 4:55 |
| July 13 | 4:59 |
| July 11 | 4:55 |
| July 9 | 4:54 |
| July 6 | 4:58 |
| July 4 | 4:54 |
| July 2 | 4:47 |
