Weekend

 9.8 km mostly on the beach at Sauble on Saturday.  Did a few Ks on  Lakeshore coming back wanted to pick it up a bit turned a 5:30 then a 6:13 pace.   The 5:30 K pushed the HR up into the mid 140's I am so not use to pushing it like that these days.  Goal is to do 5X5K's  at a 6:00 pace on the treadmill this week then take it outside to a rail trail and try to do the same then when successful start to build a bit of volume at pace.