Exercise

Here be puddles and sore legs (run)

An early afternoon run today with the temperature rising from 15C-17C, breezy and about an equal mix of sun and cloud. It had showered hard in the morning so this was the first run in a long time where I had to navigate around puddles.

It was not a very good run, alas, plagued by a number of issues:

  • rust from five days off
  • when the sun came out it felt very humid and muggy
  • my left leg was clearly bothering me partway through
  • a persistent cramp in my stomach in the second half of the run

That said, I finished at a pace midway between my two previous runs, clocking in at 5:27/km with a total time of 55:03. I ran a little farther than intended because the glare on my iPod was so bright at the end I could not read the display. It also seemed that clicking the menu button did not, in fact, present me with a menu the first few times I tried it. I suspect Apple wants me to upgrade to the shiny new nano that just came out. Total distance ended up being 10.08 km.

The midway point of the run was ‘highlighted’ by a muscle car revving its engine as it went down nearby Glen, causing a car alarm (apparently on the ‘go off if songbirds are present’ setting) to start wailing and it was that car alarm. You know the one, the worst car alarm ever, the one that has four different alarms, each one annoying in its own way. Fortunately the owner turned it off in short order. Or maybe it was an act of God. Either way I was glad.

There was not much else noteworthy on the run. I found a burst of speed for the 7-8 km stretch but the cramps and general soreness prevented me from maintaining that to the finish. I iced the left calf for about 50 minutes afterward and will see how it feels in a few days. The way things have been going I suspect I will be taking another forced break from running. I may look into some kind of cheap physiotherapy, if such a thing exists.

Chart (red denotes running in especially warm conditions, green denotes cramps during run):

km Sept 20 Sept 15 Sept 13 Sept 6 Sept 2
1 km 5:02 5:05 5:00 4:56 4:54
2 km 5:07 5:08 5:05 5:03 4:58
3 km 5:11 5:12 5:09 5:07 5:03
4 km 5:15 5:15 5:14 5:11 5:08
5 km 5:18 5:17 5:18 5:14 5:13
6 km 5:21 5:18 5:21 5:16 5:16
7 km 5:23 5:19 5:24 5:18 5:19
8 km 5:24 5:21 5:26 5:20 5:23
9 km 5:26 5:23 5:28 5:21 5:26
10 km 5:27 5:23 5:29 5:21 5:27

The tire(d) run

Today was the first time in awhile that I attempted a run with only a day off in-between.

Fortunately, it was a success!

The temperature was 19ºC but dropped a degree or two over the course — not that I noticed, because despite the sky being overcast, it still felt a bit warm. It began spitting partway through but didn’t turn to light rain until the run was over and I was heading back. The spitting did clear out most of the park by about the 6 km point, though.

The only discomfort I felt was some light cramps on my right side but they didn’t affect my pace.

After another slowish start (5:05) I again finished with a strong back half, though I could clearly feel the effect of only having a day off. The second half of the run left me feeling pretty tired, even as I worked to maintain my pace, but my consistency from 5 km to 10 km was probably the best ever — I only dropped my average pace by 7 seconds in that span (compared to 12 in the first half). I finished with an overall time of 54:03 — a full minute faster than Monday and an average of 5:23, my third best pace to date.

The titular tire (say that three times fast):

The top of the photo is the gravel of the kids play area, the bottom is the path I run on. I continue to be baffled at how things like this end up where they do. What is the story behind someone rolling a tire, complete with rim, into a public park? People are weird.

Chart (red denotes running in especially warm conditions, green denotes cramps during run):

km Sept 15 Sept 13 Sept 6 Sept 2
1 km 5:05 5:00 4:56 4:54
2 km 5:08 5:05 5:03 4:58
3 km 5:12 5:09 5:07 5:03
4 km 5:15 5:14 5:11 5:08
5 km 5:17 5:18 5:14 5:13
6 km 5:18 5:21 5:16 5:16
7 km 5:19 5:24 5:18 5:19
8 km 5:21 5:26 5:20 5:23
9 km 5:23 5:28 5:21 5:26
10 km 5:23 5:29 5:21 5:27

The slog run

After a week off to rest my tender left shin, I opted for a morning run under overcast skies, with the temperature ranging from 15-17ºC. There was almost no wind at all, which is unusual. The sun poked out briefly a few times and made me feel like I was wearing a warm, damp blanket when it did, but was otherwise not a factor.

Given that it had been a week, I expected my time to be slower and it was. The shin was not a problem though by about the 8 km mark I could feel it. It didn’t hurt enough to affect me, I was just aware of it. I was both tentative and sluggish, starting out right at the five minute mark but dropping off noticeably each km in the first half. My average pace was saved by a stronger second half again and that much is reassuring.

I didn’t experience any particular problems during the run. The trail was damp but only had one easily avoided puddle. The lack of any breeze made me feel warmer than I would have otherwise but it was still manageable. Overall, a rather dull affair. Total time was 55:03, about a minute and a half slower than my previous zippy pace.

I iced my left shin for 45 minutes afterward and am going to try to run again in two days. We’ll see how that goes!

Chart (red denotes running in especially warm conditions, green denotes cramps during run):

km Sept 13 Sept 6 Sept 2
1 km 5:00 4:56 4:54
2 km 5:05 5:03 4:58
3 km 5:09 5:07 5:03
4 km 5:14 5:11 5:08
5 km 5:18 5:14 5:13
6 km 5:21 5:16 5:16
7 km 5:24 5:18 5:19
8 km 5:26 5:20 5:23
9 km 5:28 5:21 5:26
10 km 5:29 5:21 5:27

A fairly zippy run

In a taste of things to come, today’s run was in light rain, with the temperature a cool-for-the-season 12ºC. Despite the inclement weather and it being a stat holiday a fair number of people were at the park, either jogging or walking their accursed dogs.

My body definitely seems  to prefer cooler days when it comes to running. I had another good start (4:56) but slumped surprisingly in the 2nd km (5:03 — still a decent time). I had an excellent and very consistent second half, however, and finished with my second best time ever — 5:21, only one second off my fastest run back on February 26th.

Unlike many recent runs, there were no cramps or other bits of discomfort to slow me down. My left leg seems to be holding up fine. I think I got a bit of a mental boost from the other runners, as they were all jogging at a much more casual pace than me. I lapped several of them and you can’t help but feel a little fast when you do that, even if they’re not exactly tearing up the place themselves.

Chart (red denotes running in especially warm conditions, green denotes cramps during run):

km Sept 6 Sept 2 Aug 29 Aug 22 Aug 19 Aug 11 Aug 7 Aug 4
1 km 4:56 4:54 4:54 4:59 5:02 5:07 5:04 5:02
2 km 5:03 4:58 5:03 5:03 5:04 5:09 5:08 5:08
3 km 5:07 5:03 5:09 5:08 5:08 5:13 5:12 5:15
4 km 5:11 5:08 5:13 5:13 5:12 5:16 5:16 5:19
5 km 5:14 5:13 5:17 5:16 5:15 5:18 5:19 5:23
6 km 5:16 5:16 5:21 5:20 5:18 5:20 5:21 5:26
7 km 5:18 5:19 5:23 5:24 5:21 5:22 5:23 5:29
8 km 5:20 5:23 5:26 5:27 5:23 5:24 5:26 5:32
9 km 5:21 5:26 5:28 5:30 5:24 5:26 5:27 5:35
10 km 5:21 5:27 5:29 5:33 5:23 5:26 5:27 5:37

634 km (and a run)

Last September I began using the Nike+ and my iPod nano to track my runs. Since then it’s recorded 634 km. Not bad. It would be more if I hadn’t sat out nine weeks with injuries to both of my legs (at different times). Still, it’s a decent amount of running considering the last I did was back in high school 28 years ago.

Today I opted for a morning run as a change of pace. Under a sunny sky with little wind I started out with the temperature at 12ºC. It climbed to 16ºC by the time I finished, though I don’t think it played a big factor in my effort.

I had a very good start — the first two km both came in under five minutes but the second half was marred by some cramps and gas (sorry to those running behind me! :P) bringing my overall time down lower than I would have liked. Still, I finished with a pace of 5:27/km and an overall time of 54:38, which is an improvement from the last run. My left leg is still feeling a bit tender but holding up okay for now.

I was a bit surprised both before and after my last run and I want to note both surprises here for future reference. I will be making reference to the past three runs, with the most recent being #3, etc. After #1, I felt fine. A few days later my left leg felt a bit sore. Now, if I hurt myself when running it never surfaces later — I feel it during the run and very much so immediately after. That this didn’t happen made me wonder if there was another cause. I realized I had developed a bad habit of using the sub-woofer under my computer desk as a makeshift foot stool. The problem is it is quite small and my legs were very stretched out. I probably hyper-extended the left leg a bit in the process. I’ve seen conditioned myself to not use the sub-woofer for anything but playing bass! Run #2 came a week later, as I wanted to give the left leg a bit of a rest. The surprise here came the next day when my thighs were actually sore (in that “hey, these muscles haven’t been used in awhile” kind of way). That seemed odd, but it’s a good reason to get off my butt and get back to running more often.

Chart (red denotes running in especially warm conditions, green denotes cramps during run):

km Sept 2 Aug 29 Aug 22 Aug 19 Aug 11 Aug 7 Aug 4
1 km 4:54 4:54 4:59 5:02 5:07 5:04 5:02
2 km 4:58 5:03 5:03 5:04 5:09 5:08 5:08
3 km 5:03 5:09 5:08 5:08 5:13 5:12 5:15
4 km 5:08 5:13 5:13 5:12 5:16 5:16 5:19
5 km 5:13 5:17 5:16 5:15 5:18 5:19 5:23
6 km 5:16 5:21 5:20 5:18 5:20 5:21 5:26
7 km 5:19 5:23 5:24 5:21 5:22 5:23 5:29
8 km 5:23 5:26 5:27 5:23 5:24 5:26 5:32
9 km 5:26 5:28 5:30 5:24 5:26 5:27 5:35
10 km 5:27 5:29 5:33 5:23 5:26 5:27 5:37

Crampy so-so run

A late afternoon run today as temperatures are cooler now. Under hazy cloud, intermittent sun and 17ºC, I ran with the wind, against the wind and at one point mildly cursing the wind.

That one point was when the wind actually blew my cap right off my head. I snatched it out of the air with ninja-like reflexes and put it back on without breaking my stride. That was probably the highlight of my run. The other was the opening km, one of my fastest yet at 4:54/km — and that was without really trying at it. Such things encourage me.

It had been a week since my last run because my left shin had been feeling a bit tender and I wanted to give it a little time. While I could feel it today it didn’t hurt, had no impact on my time and felt fine afterward. A much larger impact was mid-run when I first got a cramp in my lower abdomen and then some minutes later another in my chest. These always have the same effect — they restrict how much air you can inhale and that inevitably slows me down. The averages during this part of the run, with 4 seconds between km, demonstrates the effect vividly.

My iPod cable proved to be vexing. I could not get it to stay tucked in my left pocket like normal and eventually just gave up, letting it swing all over, pretending it wasn’t really distracting me. I think I’ll finally use a velcro strip to cinch it up to the right length for the next run.

Chart (red denotes running in especially warm conditions, green denotes cramps during run):

km Aug 29 Aug 22 Aug 19 Aug 11 Aug 7 Aug 4
1 km 4:54 4:59 5:02 5:07 5:04 5:02
2 km 5:03 5:03 5:04 5:09 5:08 5:08
3 km 5:09 5:08 5:08 5:13 5:12 5:15
4 km 5:13 5:13 5:12 5:16 5:16 5:19
5 km 5:17 5:16 5:15 5:18 5:19 5:23
6 km 5:21 5:20 5:18 5:20 5:21 5:26
7 km 5:23 5:24 5:21 5:22 5:23 5:29
8 km 5:26 5:27 5:23 5:24 5:26 5:32
9 km 5:28 5:30 5:24 5:26 5:27 5:35
10 km 5:29 5:33 5:23 5:26 5:27 5:37

Unintentional sun run

The forecast for today was calling for partly cloudy with a high around 20, so I figured I would run in the late afternoon instead of my usual early evening time. As it turned out, the clouds were all around the edges of the city with blue sky directly overhead. The sun blazed down on me the entire run. It was 21ºC in the shade when I headed out so probably a degree or two warmer in the sun and there was a fair breeze blowing.

My CTN (Cap Tug Number) was two.

On the bright (ho ho) side, my start was thew fastest in months, with the first km coming in just under the 5-minute mark at 4:59. The second km was also brisk. In fact, the fast start meant that I was pretty much on pace with my previous run up to the halfway mark, but by then the relentless sun, shining on me like a spotlight, began to take its toll and my pace flagged noticeably. By the last few km I was feeling baked (and not in the noted BC way) — my whole body had this weird and unpleasant swimmy feeling, my mouth was completely dry, including the tongue. Using a dry tongue to lick dry lips provides about as much relief as you’d expect. As a result, I staggered to the end 10 seconds off my previous pace.

I’ll be sticking to early evenings on sunny days from here on out.

The park was fairly quiet for a Sunday afternoon, though more people began filtering in toward the latter part of my run. One person had a black wiener dog and it made me think, that’s got to be the worst kind of dog to be when it’s hot. You’re covered in black fur, so you get maximum sun absorption and your body is so low to the ground you get bonus heat emanation from that when it’s hot out. A black wiener dog walking over a midday parking lot must feel like the proverbial hot dog. Fortunately this and the few other dogs present did not knock me down. I’m not paranoid about this happening again but I do maintain an extra level of vigilance now that it has happened.

I saw someone use the port-o-potty early in the run and on the next lap I could smell it — and for every lap thereafter. The good news is what I was smelling were the chemicals and not what the chemicals were for. I suppose y design, they don’t actually smell that bad. Still, port-o-potty odor is not on my list of neat things to smell when jogging.

Chart (red denotes running in especially warm conditions, green denotes cramps during run):

km Aug 22 Aug 19 Aug 11 Aug 7 Aug 4
1 km 4:59 5:02 5:07 5:04 5:02
2 km 5:03 5:04 5:09 5:08 5:08
3 km 5:08 5:08 5:13 5:12 5:15
4 km 5:13 5:12 5:16 5:16 5:19
5 km 5:16 5:15 5:18 5:19 5:23
6 km 5:20 5:18 5:20 5:21 5:26
7 km 5:24 5:21 5:22 5:23 5:29
8 km 5:27 5:23 5:24 5:26 5:32
9 km 5:30 5:24 5:26 5:27 5:35
10 km 5:33 5:23 5:26 5:27 5:37

Misty morning run

After a trip to the island and a heatwave I finally got back in the jogging groove for the first time since The Dog Incident.

I opted for a morning run, leaving around 10:20 a.m. A marine system had come in, making it a much cooler 13ºC, with a light drizzle falling the entire time. The inclement weather meant I had the park nearly to myself. There were three other joggers out at various times but I only saw two people with their dogs. One was playing fetch with a woman who defiantly wore a bikini top despite the chilly morning, the other was on a leash that appeared to be a very long rope. Seriously, it looked like it was about a hundred meters long, like the guy had designed it so the dog could go scouting way up ahead for danger. If the leash suddenly grew slack and the owner pulled it back, only to find the last couple of meters were bloody and sans dog, the owner would know danger was ahead and could alter his course. And get a new dog. Fortunately, neither dog got under my feet and knocked me down.

The other notable person in the park was a guy who was, as they say, mentally challenged. He carried with him a plastic bag and when I first saw him he was rooting through a storage box at the eastern baseball diamond. Funny I had never noticed the storage box before. If it had been locked at some point, it certainly wasn’t now. He did not find anything desirable within it and let the lid slam shut with a loud bang as I ran by. He took no notice of me — yet.

However, this was to change. He must have gotten a bit warm or decided to bathe because he took off his jacket and his shirt. Topless, he then knelt down between the baseball diamond and the path, allowing the drizzle to fall over him. This time as I ran past he called out to me. I had the earphones on so I couldn’t discern the words, but he kept exhorting about…something. I was mildly concerned that the next lap would find him stark naked and blocking the way. Fortunately, he instead donned his shirt and jacket and ambled off instead.

As for the run, it went very well. I finished with my best time since April, clocking in at 54:06, my closest to breaking 54 minutes since then. My average pace was 5:23/km and my first two laps were a brisk 5:02 and 5:04. I also officially passed the 600 km mark on the Nike+. I am pleased with the results, especially with a one-week layoff.

Chart (red denotes running in especially warm conditions, green denotes cramps during run):

km Aug 19 Aug 11 Aug 7 Aug 4
1 km 5:02 5:07 5:04 5:02
2 km 5:04 5:09 5:08 5:08
3 km 5:08 5:13 5:12 5:15
4 km 5:12 5:16 5:16 5:19
5 km 5:15 5:18 5:19 5:23
6 km 5:18 5:20 5:21 5:26
7 km 5:21 5:22 5:23 5:29
8 km 5:23 5:24 5:26 5:32
9 km 5:24 5:26 5:27 5:35
10 km 5:23 5:26 5:27 5:37

Dogged run

Tonight’s run was done under pleasant conditions: 21ºC, sunny and a light breeze.

Little did I know the four-legged doom to come!

The first thing I notice when I get to the park is a lot more dogs than usual, most of them gathered in the southeast corner of the field. It looks like some kind of training event. I am a bit wary at the sheer number of our canine friends. I don’t worry about being attacked by dogs or anything like that, but in the park they tend to run and play and not pay attention to where they are going, much like little kids.

I set off. My starting km is average but I seem to be clicking along fine. Around the 4K mark I hear something above the ELO playing on my iPod and a guy goes jogging past me on my right. The nerve! He also has silver hair. I don’t care if he’s only 22, it rankles me. I make a mild effort to catch up but he keeps inching ahead. I opt to bide my time and merely keep pace until I can pull the ol’ tortoise and the hare routine.

At just under 5K I am coming out of the southwest corner of the path. I spot a pair of small dogs playing just off the path to my left. That’s fine. They’re not in my way. I jog by them and think nothing more of it. A few moments later I glance down and spot fur at my feet. This isn’t good. There is no time to register anything else over the next couple of seconds, the events just happen and my body reacts automatically. My feet catch on the dogs and I tumble forward, my hands going out to catch my fall. I hit the ground with both palms and my left knee. I get partway up and look back to the dogs, which are already off playing elsewhere, oblivious to the events. “Stupid dogs,” I mutter, but what I’m really thinking is “stupid dog owner” and then my eyes meet with one of them. He stands there and looks at me blankly. I am still hearing ELO but his lips aren’t moving.

I decide the run is more important and get back up, resuming my pace without even stopping to brush the dirt away.

A short time later I see a little kid on a bike ahead of me, standing squarely in the middle of the path. He looks to be making a wobbly attempt to move forward. I can see where this is heading, especially as the front wheel of the bike starts turning in my direction. I shout, “Look out, kid!” as I give him a wide berth. My run is being partly fueled by anger at this point.

Later still a woman is crossing from the field, across the path, to the street. We are on a direct collision course. She remains utterly oblivious to my approach. If I had been inclined to, I could have easily blindsided her and knocked her down flat. Instead, I loop around her and mutter something about paying attention. Original I am not.

I finish with a time of 54:29 and an average pace of 5:26 — my best 10K since April! The extra zest of being miffed has clearly given me an extra boost. Despite this, I am hoping I do not trip over any more dogs in the future. I’d rather get my extra boosts through things like inspiration or divine providence or something.

Chart (red denotes running in especially warm conditions, green denotes cramps during run):

km Aug 11 Aug 7 Aug 4
1 km 5:07 5:04 5:02
2 km 5:09 5:08 5:08
3 km 5:13 5:12 5:15
4 km 5:16 5:16 5:19
5 km 5:18 5:19 5:23
6 km 5:20 5:21 5:26
7 km 5:22 5:23 5:29
8 km 5:24 5:26 5:32
9 km 5:26 5:27 5:35
10 km 5:26 5:27 5:37

Bonus shot of my grubby hands after the run:

Soggy summer run

Today was the first day of rain in over a month, a welcome respite even for Vancouverites. I had delayed my run by one day knowing and even welcoming the chance to run in a brisk shower. Crazy, I know.

A light rain fell through the length of the run and the temperature was a much cooler 15ºC, a full 10 degrees cooler than my previous run. The difference in the results is plain in the chart below, as my pace was dramatically improved through the middle and final stretches.

Not surprisingly, the park was nearly deserted, save for a few dedicated dog walkers and one other lone jogger who left not too long after I started.

I had no problems of note on the run and actually put in a bit of an extra effort to maintain my pace the last few km, with good results to show for it. I typically overdressed by wearing my running jacket and had it tied around my waist before hitting 2 km. The iPod was once again unruly and I was unable to stop the workout until the 10.1 km mark, about 80m farther than I planned. On the plus side, my pace for that 100m was a brisk 5:12/km. 😛

Overall time was 55:04 and probably under 55 minutes if you just count up to 10K. Average pace was 5:27, matching my best since returning to 10Ks last month.

Chart (red denotes running in especially warm conditions, green denotes cramps during run):

km Aug 7 Aug 4
1 km 5:04 5:02
2 km 5:08 5:08
3 km 5:12 5:15
4 km 5:16 5:19
5 km 5:19 5:23
6 km 5:21 5:26
7 km 5:23 5:29
8 km 5:26 5:32
9 km 5:27 5:35
10 km 5:27 5:37

A muggy evening run

It was rather warm today and even by 7 p.m. when I headed out for my run it was still about 25ºC, although the sky was hazy. A moderate breeze was blowing. By the end of the run it had cooled a bit, down to around 22ºC.

The first km was my best yet since returning to 10K runs — 5:02 — but I slid quickly after that, falling to 5:08 by the second km and 5:15 by the third. I kept slogging along and at the 6K mark developed a cramp. Fortunately this one only lasted 30 seconds or so and was gone. I have two established patterns as of this run: my pace when it is hot (hot defined as around 25ºC or higher) seems to be consistently around 5:37/km, as it was tonight and my previous (hot) morning run. Many of the average times are identical. The other pattern is in the second half of my run where my performance evens out and each km sees a smaller gap than in the first half. Even tonight once I was past the halfway mark, I was only adding two seconds per km. I like this, as it bodes well for if and when I decide to increase the distance beyond 10K.

There were an unusually large number of puppies at the park. Puppies are very distracting, thanks to their inherent bonuses for cuteness.

Chart:

Chart (red denotes running in especially warm conditions, green denotes cramps during run):

km Aug 4 July 28 July 25 July 21 July 17 July 13 July 11 July 5
1 km 5:02 5:06 5:10 5:05 5:06 5:10 5:15 5:10
2 km 5:08 5:09 5:13 5:08 5:09 5:14 5:20 5:13
3 km 5:15 5:14 5:15 5:14 5:12 5:18 5:24 5:14
4 km 5:19 5:19 5:18 5:19 5:14 5:21 5:27 5:18
5 km 5:23 5:23 5:20 5:24 5:17 5:23 5:29 5:21
6 km 5:26 5:26 5:22 5:28 5:20 5:25 5:31 5:24
7 km 5:29 5:29 5:24 5:32 5:22 5:26 5:33 5:27
8 km 5:32 5:32 5:26 5:36 5:24 5:29 5:35 5:30
9 km 5:35 5:35 5:28 5:39 5:26 5:30 5:36 5:33
10 km 5:37 5:38 5:28 5:40 5:27 5:30 5:37 5:34

Midday manure run

With a number of activities on tap for the evening and not wanting to fall behind on my running schedule I decided to do a rare morning run today, starting out just before 11 a.m. The temperature was around 20ºC when I started and creeping past 24ºC by the time I finished less than an hour later. There was a moderate wind and not a cloud in the sky.

Since it was late morning I figured the sun might become an issue and as pointed out above, the temperature climbed fairly quickly and it was quite noticeable. The shade from the trees and the breeze provided a welcome respite from the direct sun but there aren’t a lot of trees lining the path and the wind wasn’t exactly cool. My first 2 km were still brisk but after that the heat began to get to me and my pace slowed by a whopping 11 seconds over the next two km. As usual I found some equilibrium in the second half of the run and things evened out a bit, but I ended with a pace of 5:37/km (5:38 according to the Nike site and its ‘new math’). While this isn’t a great result, considering how warm it was, the fact that I had to go to the bathroom for the better part of the run, the pungent smell of manure wafting across the park and finally a desire to get some food as noon approached, I’m not going to complain too much.

I will, however, stick to the evenings when I can in the future. The difference in comfort is striking.

Chart (red denotes running in especially warm conditions, green denotes cramps during run):

Distance July 28 July 25 July 21 July 17 July 13 July 11 July 5
1 km 5:06 5:10 5:05 5:06 5:10 5:15 5:10
2 km 5:09 5:13 5:08 5:09 5:14 5:20 5:13
3 km 5:14 5:15 5:14 5:12 5:18 5:24 5:14
4 km 5:19 5:18 5:19 5:14 5:21 5:27 5:18
5 km 5:23 5:20 5:24 5:17 5:23 5:29 5:21
6 km 5:26 5:22 5:28 5:20 5:25 5:31 5:24
7 km 5:29 5:24 5:32 5:22 5:26 5:33 5:27
8 km 5:32 5:26 5:36 5:24 5:29 5:35 5:30
9 km 5:35 5:28 5:39 5:26 5:30 5:36 5:33
10 km 5:38 5:28 5:40 5:27 5:30 5:37 5:34