Week of August 20th - 24th

This weeks batch of runs ....

1. Rest week.
2. Best week I've had in a long time. No sinus / allergy issues. Diet was good.
3. Kept the paces reasonable all week and didn't try and overdue it.

Day	Date	Total Time	Avg Pace	Avg HR	Comments
Wednesday	AUG 20	40	11.5	142	Ran with the group but kept the HR as low as possible. Felt really good during this run.
Thursday	21	45	10.8	140	Ran from Peak out along Castle Frank to Terry Fox and back. Somewhat dehydrated during this run hence I felt the heart rate was higher than it ideal.
Friday	22	28	9.4	126	Ran with Jo-Anne at lunchtime downtown. Very relaxed run. Finished with the stairs behind parliament.
Saturday	23	150	10.9	141	Nutrition was good before the run. Had 2 clif bars at 5:30 but that seamed to do the trick. 1x600 ml bottle for the 1st 90 and 1 more bottle for the last 60.
(1st 90)		89	5:35	136	Ran with Jim from his place @ 6:50 AM Pace was very comfortable. No places to refill the bottles on this route.
(last 60)		101	5:18	147	This section had a lot of downhill as I headed down the transitway to the river. Felt good throughout the last hour. Interesting however, that my HR was so high. Probably dehydrated in this section.
Sunday	24	45	5:46	133	Ran in Combermere. The route was equivalent to running in the Gatineau's. Felt sluggish during the run probably due to the big dinner the night before and the lack of any kind of warmup on the route. The route started straight uphill. No other options for this route.