Last weeks runs

*** General Notes

1. Due to some scheduling
conflicts and thunderstorms when I was available on Sunday and Tuesday, I
shifted my weekday runs by 1 day last week starting with the long run on
Sunday which I did Monday.

2. In general, after Tuesday
felt a little off for the rest of the week. In thinks it case of allergies kicking in.
I was still able to run just more clogged up in the sinus cavity than
anything.

3. Last nights run was the
best run I've had in a long time. This is in terms of how I felt and how I perceived the effort.
This bodes well.

Day	Date	Total Time	Avg Pace	Avg HR	Comments
Monday	AUG 11	150	10.7	142	Trying to run by feel
Tuesday	12	36	9.6	128	Easy ran with a group at the running room which forced me to keep it really slow. Good recovery run. Shorter than planned total run distance.
Wednesday	13	1:36	4:40-4:49 for each of the 1k splits.		Gatineau Park for my 5x1k hills -- Oy Kept the distance at 1k as that was what I had been doing on Corkstown Road. I really challenged myself on this run. Going to Gatineau Park was good.
Thursday	13	0			Did Strength & Conditioning but did not run. This was a case of listening to my body which was saying not too push it that day.
Friday	14	90			Did my 60' in z2/ 30' Z1 This was interesting as I tried very much to run by feel. I was targeting a long fast steady run for the 60' in zone 2 but overshot. It was good on the one hand in that pace was challenging but doable. Bad on the either hand in that it definitely took longer to fully recover from the run.
		30	4:54	151	1st half of 60' Z2
		30	4:51	164	2nd half of 60' Z2
Saturday	15	75	10.7	142	This was a great run and felt really good.
Sunday	16	95	11.0	148	Ran with a Pat along the river. The overall speed was a faster than planned. Difficult to keep it slow enough. Legs felt stiff on this run probably still from Friday's effort. Ran very early (6:30 AM) as well.
Monday	17				Recovery Day
Tuesday	18	40	11.0	138	This was the best run I've had in ages. :) Did a bit of an experiment. Kept the hard rate solidly under 140 for the whole run. Garmin takes a couple of minutes to properly lock in the HR hence the avg number slightly higher than what it was in reality during the run. Didn't look at the speed until the end of the run. This run felt that I could go on like this forever.