10:1 (x12)

Left the house at 6:30 am for my LSD this morning (happy dog at home having been exercised and fed). The day is projected at 28C so I wanted to be sure I got my run in before it got sunny and humid -- glad I did. Since this week, with the HBC 10K on Canada Day, meant my mileage would be more than usual, I took it easy on my LSD to avoid injury (I already opted for a second day of rest). Listening to music helped me not to look at my Garmin at all :-) I was pleased with my pacing as I remained conservative throughout and don't think I could have gone much further:

First 10:1 = 7:36 min/K
Second 10:1 = 7:30 min/K
Third 10:1 = 7:11 min/K
Fourth 10:1 = 7:01 min/K
Fifth 10:1 = 7:02 min/K
Sixth 10:1 = 6:56 min/K
Seventh 10:1 = 6:43 min/K
Eighth 10:1 = 6:34 min/K
Ninth 10:1 = 6:30 min/K
Tenth 10:1 = 6:28 min/K
Eleventh 10:1 = 6:25 min/K
Twelfth 10:1 = 6:22 min/K

Total = 18.68 K
Average Pacing = 7:04 min/K
Average Heart Rate = 144 bpm

YTD = 554.33 K

Almost tripped (!) on the Martin Goodman Trail on a raised piece of wood. Other than that, an uneventful run -- not too many runners and power walkers as it was probably early. Fortunately, it wasn't hot and humid.

Next Sunday is the Nissan 10 Miler! I'm planning to be there this year as last year I was injured :-( I did see a lady wearing the tech shirt from last year and I want one from this year! It should be a great race running on Commissioner's Road and into Tommy Thompson Park. Hope it's not too hot (as it's an 8:00 am start) and doesn't rain. Hope for runs this week on Tuesday and Thursday. Begin teaching summer school tomorrow.