Run 340
Average pace: 5:23/km
Location: Burnaby Lake (CCW)
Ran Spruce and Conifer Loops
Distance: 10.03 km
Weather: Mainly sunny, some high cloud
Temp: 15-20ºC
Wind: nil to light
Calories burned: 772
Total distance to date: 2847
My goal today was to simply improve on Wednesday’s time and I did. Woo! My average pace was 5:23/km, still slower overall but five seconds better than my previous pace.
I ran counter-clockwise and skipped the Piper Mill Trail, as I knew I’d still finish well before reaching my starting point. Speaking of optional trails, yesterday I used the GPS-enabled RunKeeper app on my iPhone to do an exact circuit of my usual run loop at the lake and it came out to 10.5 km. This was even a little farther than my actual run route because I will normally start on one side of the dam and finish on the other. This means that running the three optional trails appears to be adding very little to my total run distance, perhaps only about 200 m or so. I’ll probably stick to them because the side trails tend to be a bit cooler and less traveled.
I didn’t encounter any issues during the run. As with the previous runs, the left foot felt a bit sore on the walk home afterward but was fine for the run itself. No stitches, cramps or other ailments came up.
My pace was probably helped by the coolest temperatures of the week, starting at 15ºC and rising only to 20ºC by the end. It actually felt a lot warmer when I got home to find the condo 25ºC with the AC running.
And with my first 30K week of running in a very long time behind me, I now take two days to rest and recover.
