T.W.T.

 Tuesday - another 3K walk 

Wednesday  - Skipped ,  too busy

Thursday - 4K walk 

1/2 coming up Sunday ! 

Recovery Walk

 No fitness yesterday working a 12 hour shift.  Today on my meal break I logged a 3K walk. 

The Dam Hill 6 Hour Race - London, Ontario

 6 hour run done looping Springbank Park in London.  I have done this race a number of times over the last decade,  6 hour ,  12 hour, 24 hour and Marathon.   I was more or less run ready however I haven't done any long runs since the Falling Water Marathon in  mid August.   The weather was pretty decent  started around 14C at 8am ,  a nice breeze came up as the temperature climbed to 23C by 2pm.   Started to feel a bit on the warm side the last couple of hours.   Stretch goal was 50k ,  did that 3 or 4 years ago.  Didnt quite make it getting to 47k.   When I passed 42K mark it was around 5hrs15min ,   decided to walk a lap to cool down.   I was around 5hrs40min when I crossed the start finish figured I had it in me to do the 2.2K loop one more time and that is what I did getting to 47K mark a few minutes under the 6hr mark.    The whole race seemed hard.  I don't do much constant running so it always strikes me a being harder.  Average moving pace was 7:20 ,  fast laps were around 6:30 , 6:40 pace.   I wasnt in any hurry just wanted to get close to 50K in 6 hours. 

Garmin Data 

After Mids

 8K run Wednesday ,  6K run Tuesday ,  both on the beach at Sauble. 

Mid 7

 6K walk on my meal break. 

Mid 6

 13K run a@ 7:00 pace followed by a 2K walk at a 12:00 pace. 

Mid 5

 5K @ 7:00 pace followed by 1K @ 12:00 pace  this morning on my meal break.