Average pace: 4:40/km <– personal record (for runs over 10K)
Location: Burnaby Lake (CW), Brunette River trail and Lower Hume Park
Distance: 11.38 km
Weather: Sunny
Temp: 21-18ºC
Wind: light
Calories burned: 772
Total distance to date: 1767 km
Ran Piper Mill Trail, Conifer and Spruce Loops.
Tonight’s run was a more typical length but followed a similar route as Saturday’s. I walked to Lower Hume Park and started my run there. I continued down the Brunette River trail and on to Burnaby Lake where I ran to the western entrance to the Piper Mill Trail. I was over 5K at that point and turned back, following the three loops and continuing back to Lower Hume Park. I hit 11K just before exiting the river trail.
The changed route meant I still got in a full run (11.38 km) but with far less walking (24 minutes instead of 76) and my total time out dropped from approximately 129 minutes to 77 or 2:09 hours to 1:17 — a significant 52 minutes less. With the sun setting earlier this is good as it allows me to get a full run in before it starts to get dark and spooky.
As for the run, I came just shy of setting a new 1K record but I did set a few others:
- fastest 5K
- fastest 10K
- fastest mile
And I also set a new record for fastest pace for a 10K+ run at 4:40/km, 4 seconds better than on Saturday and only three seconds off the pace set on my 8K run.
I felt good again throughout the run, with the change in route and scenery providing a nice lift. It will probably level off if I stick to this route but for now I am happy with the results.
Also there are more slugs and roving bands of joggers, both of which I attribute to the early evening shift in time for my runs.
Chart
| Date | Average Pace |
| August 27 | 4:40 |
| August 25 | 4:44 |
| August 22 | 4:37 |
| August 20 | 4:47 |
| August 18 | 4:51 |
| August 15 | 4:46 |
| August 13 | 4:55 |
| August 10 | 4:48 |
| August 8 | 4:45 |
| August 6 | 4:58 |
| August 3 | 4:56 |
| August 1 | 4:50 |
| July 30 | 4:57 |
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