Lunch Run

 Intended on running yesterday however I was busy at work and didn't take a break.  Today I logged a 6K @ 6:30 pace.  

Weighed in ,  was surprised ... 174 lbs.   

Blog Catchup

 W and T the 24th and 25th it was a 5K on the treadmill at 7:00 pace.  

Friday ,  3K walk ahead of the " Long Run Saturday" 

Sat and Sun ... no run,  no time and I was OK with that.   Knees were a bit weird after heavy lifting the week before.  

Monday June 29 ,  back to work logging a 5K at my next pace goal ,  6:30!   Al  was A OK ,  felt fluid ,  easy start and no complaint from the knees.   

Lunch Run

 5K @ 7:00 pace again today on my meal break.  

Did a repeat of Monday logging another 4.8K on the backyard trail after work.  Recovery was a float in the pool with a cold one.   

The past week...

 Monday June 15 - 21K at BV with Grant , Raj and Patrick.  Around the usual 4 hour mark.   Weather was fantastic for mid June started around 09:00  am @ 8C ending around 13:00 15C. 

Friday June 19 - 6.4 K on the backyard trail followed by a hammock session.   Still coolish temps in the mid teens at 16:00.   

Sunday June 21 - 9.6K at  Sauble -  Looped 2nd Ave and the beech working on some faster pacing on a flat hard surface followed by a slower pace back on the beach then repeat.  Started super rough walking the fist K...suffering the effects of loading the knees doing Firewood for two days during the week.  Once I got moving I picked up the pace ,  checked the watch it was a 6:15 ish pace held it for a K or so then backed down.  Did it again after a beach return and logged a K at 5:50 pace.   Gradually working toward 10K @ 6:00 pace without too much effort.  

Monday June 22 - TWO runs,  5K @ 7:00 pace on the treadmill at work over my meal break then right after work at 16:30  a 4.8 backyard trail run followed by a recovery float in the pool. 

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Lunch Walk

 Doing  a BV loop in the am so it was a 5K walk on my meal break today. 

Back to work today

 Time to start running a bit faster.  New go to treadmill pace is 7:00.  By July I want to be doing 5Ks at 6:00 pace then by the end of the month 10Ks at 6:00 pace.  The Endur race is coming up in August...need to get moving  faster.   

Logged 9K today ,  mostly 7:00 pace.

Wed June 10

 4.8 K on the backyard trail late in the afternoon.