Tuesday Trail

 Didn't run through the weekend was busy at first then I was fighting off a bug all better now!   Logged a wee bit of trail with Dax late this morning logging 4 laps good for 4 km.  

Friday Eve

 5 km on my meal break looping APK with Brad again this evening. 

Lunch Run

 Another 5K looping APK with Brad this evening. 

Back to work!

 5km looping APK on my meal break this eve.  Brad was along for the ride ... it was a nice evening and pace to chat away. 

Endur Stage 7 - Full Marathon - Rim Park Waterloo

  Stage 7 is in the books and so is another Endur Ultimate... I have already registered for 2023! 

  First a foremost it was a very early morning with the alarm set for 3:45 am planning a 4:15 am departure with a 6:00 am race start.    Went to be at 7:30 pm ,  asleep by 08:30 is only to be woke up by the neighbor's fireworks at 09:15,  yeah!   Had a restless sleep and woke up at 3:00 am and hit the ground running.   I was able to fit in 30 minutes in the hot tub with a coffee and made a bagel and another coffee to go and was on the road as planned. 

 In the past I started at 07:30 with a planned 4h12m finish.  This time instead of a 6:00 pace I planned a nice 7:00 / km run something I as sure I could sustain over the  42.2 km and not ever feel like the wheels were falling off.   The weather was perfect especially after melting there the week earlier running the 1/2 on the same course.   Didn't do much in the way of hydration or fuel until I was a couple of hours into the day when it started to get a bit warmer I moved to 700 ml water + a Gel / hour for the last few hours of the race.    I did what I wanted to and finished the day with pretty even splits and an overall 6:55 pace and a slightly negative split. 

8.5 km Splits 

1:00:57

57:46

57:13

57:50

58:21

  

 Tripped the clock at 4h52m7s ,  in 2017 it was 4:18:37, in 2018 it was 4:30:01 and in 2019 it was 4:31:25. Albeit my slowest Endur Marathon it was by far my most disciplined Endur 42.2 and I am quiet pleased with the results.     

 Its been a few years since I have done this sorts of volume or picked up the pace a bit.   The last time I felt this enabled was in 2019.   If someone asked me to run a Marathon tomorrow I would ask what time and where.  I do have to work on my pace for next year and will plan the race calendar a wee bit better doing a 70 km Ultra the week before Endur wasn't a great idea.   I will still do all the Ultras April through June  but change gears in July picking up a road race or two as well as the pace.   

Garmin Data 

Splits 

Endur Stage 6 - 10 km Track Run

 Stage 6 is in the books I was aiming for a sub 1 hour or 6:00 pace and came in at 58: 56 a 5:54 pace.   Garmin had me fooled I thought was sub 57:00 but if your moving between lanes or running anything but the inside your going allot further then 10 km.  I was a little gun shy after logging an extra lap yesterday... no big deal.  

Result 

Ronald Irwin

0:58:56

2 km splits 

12:09

11:48

12:08

11:41

11:10

2K splits are inline with how I was running.   Watching my 1K splits I thought I was Sub 6 on all laps ...it averaged out that way. 

Endur Stage 5 - 25.6 KM Technical Trail Run - Baden Hills

It was better today on the trails logged an extra lap coming in at  28.1 km instead of the advertised 25.6 km.  Its a 2.56 K loop done 10 times.   The timers missed one of my laps and when I was done they told me I had to do one more so it seemed like a good idea to keep going then show the data later.  GPS came in around 23 km after 10 laps but its one of those twisty turney courses all under tree cover so GPS is so so at best.  Lloyd goes to great lengths to measure the courses accurately.   It was no big deal doing an extra lap the course was fantastic with some pretty challenging elevation.   

Ronald Irwin

3:41:56

M

25

61

Ultimate

8:40

Durham

So I had a solid run the splits were not posted yet but there was only a small fade.  One of my fastest laps was probably the 11th with the adrenalin pumping LOL. 

There was some pretty decent elevation +/- 1,126 meters 

Did the whole last lap in zone 5 otherwise HR was pretty decent.

Two more stages to go ,  10 km on a high school track tomorrow then a full Marathon at Rim Park on Sunday.