+1 again!

 10K Heart Run the same as yesterday just added another K at speed.   Felt allot better today...its probably more of a mental thing I can do it I am just not use to the feeling.    The heart rate pushed 150 bpm my max is 164 bpm.   I seem to be able to hold pace when I keep the max to the 140's but once I push up into the 150's fatigue will set in at some point and I will  fall off pace.  The Endurrun is a  road 1/2 and my goal is to turn as many 5:00 Ks as I can.  Actually I would be happy with any road event where I turn a 5:00 pace with the exception of the last race a full which I would like to keep around the 4 hour mark so thats about a 5:30ish pace!   I run so little on the road and the focus ie rarely speed so I am not sure what to expect so I guess I will be happy with what ever!  

Some good data from this mornings run ...

+1

Add another K at speed logging a 9K Heart Run this morning on  my mid #3  meal break .... I got hot!

Breaking the mold ...Mid #2

Added an extra K of "speed " to the Heart Run logging 8K on my meal break.

Run Breakdown...

• Ramp up to a 6:00 pace in the first 200 meters.   
• Ramp up to a 5:00 pace between 1 and 2Ks. 
• At the 2, 3 and 4K mark I increase the speed from 12.0 to 12.2,  12.2 to 12.4, 12.4 to 12.6 km a reaching a 4:45 pace.  
• At the 5 and 6K mark I did a 0.2K 4:30 fartlek then back to a 4:45 pace. 
• Cool down started at the 7K mark with a 0.1 K 4:30 pace then slowly geared down until I walked the last 0.3 Ks.  

Still having some issues getting good heart rate data.   The spikes early on are false ...its odd that I get similar results with the optical HR sensor vs the electrical!  

High Dump Night Pictures

No tent ,  no sleeping bag just an amazing view.   Didn't get much sleep I couldn't stop watching the  ever changing sky and water.   Best of the Bruce Trail!  

No furniture ,  no problem the chair made from flat rocks was very comfortable. 

Speed Week - Mid 1

Working nights again logged a 7K Heart Run early on my shift this morning.

July 2017 Totals

 July      -    277.2 km
 YTD     -  1856.8 km

Another great month running two Ultras the Limberlost Challenge 56 km and the North Face Blue 50 km.   Only one long run ,   the race is the training for the next race!    Up next the full Endur Run ...something different should be a ton of fun 7 races in 8 days starting with a half and ending with a full then everything else in between.

July Breakdown

Ran a total of 25 times with 9 rest days.

Trail          -  11 X = 170.5 km
Treadmill  -  12 X =  86.0 km
Road         -    2 X = 20.7 km

Last day of July 2017

 It was a super Summer day and I was off today!   Head to the back logging a 4.8 Ker in the heat...not all that warm just we haven't had much " Sumner" weather.     Grabbed a few Beers  for the Hammock afterwards and made myself super comfortable in the Cedar Forest after the Run.   The air was fragrant with the sweet smell of hot Cedar Trees.   There were Cumulus Nimbus Clouds and I watched a Thunder Storm form and move to the South.   The music sounds the best in the Forest ,  I have a solar powered audio system ,  a small sub and  two speakers.  I add a third speaker centered 6 feet behind the sub that adds and interesting depth to the music.   There is enough volume and a tiny bit of thump to satisfy it just sounds simply amazing.  Finished the Run/Hammock time jumping in the pool before dinner then it was off to bed to prepare for my night shift.